Workouts For The Lower Back

Have you thought about fitting some workouts for the lower back in your routine? They will help in both strengthening your muscles and ridding you of any pain that might affect you in that area. You might also be aware of what a hurdle back problems can constitute and how they can limit your capacity for physical activity.

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The number of individuals affected by this is on the rise. This is due to back muscles which are unable to support us and get further affected by our attempts at lifting stuff incorrectly. Rather than relying on our legs to help with the lifting, we tend to put the pressure on our backs and this damages those muscles, causing pain.

In order to solve this problem you only need to target those muscles through specific workouts that will give them flexibility and free you from backaches. Appropriate workouts will help you much more than pain relieving drugs.

PELVIC TILT

Lie down, your back against the floor. Bend your knees and have your feet flat on the floor. Place your hands by your sides. While engaging the stomach muscles, raise your buttocks and adjust your pelvis for your lower back to be flat against the floor. Hold to a count of 5 and then slowly let go. Try and repeat this exercise between 5 - 15 times if you can.

BACK TWIST

Lie on the floor so as to form a T with your body. After bending your knees, lift them to form a 90 degree angle and keep them there for 4 seconds. When you bring your knees down, slowly direct them to the floor on your right. The knees should not be apart and go towards the floor as much as possible without getting too painful. When that is achieved, take them back to your chest and lower them in the other direction. Try doing the entire process five times.

THE BRIDGE

Lying on your back with your feet flat on the floor and your knees bent at a 90 degree angle. Engaging your abs, raise your bottom. If you follow the routine properly, your body should be straight from shoulders to knees. When you are in the right position, pause for 5 seconds before lowering to the starting position. Do this five more times. In addition to being beneficial to your back, this exercise is also good for your abs.

DORSAL RAISE

Lie down on your stomach, head on your hands. Pushing with your arms, lift your head, gazing to the floor. Count to three and then get back to the floor. Repeat seven more times. After you get comfortable with the exercise, it will be possible for you to lift your head and shoulders from the floor.

So there you have it. These are the workouts that will enable you to beat the pain by strengthening your muscles and working on their flexibility. There are a lot more exercises available, so be sure to look around to find what you prefer to do. Don't skip the warming up, which might be a walk or a mild jog in one spot. This will prevent you from getting injured.

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You might find relief if you lose weight as well. For this, doing some cardio could prove beneficial. Take your time to build up momentum and start by 20-40 minutes a session for 3-5 days a week.

The effects will be soon visible, with your pain gradually getting minimized and your being much more comfortable when you lift something. Flare ups (if at all) should be less of a concern for you. Often we consider not exercising when we are in pain, but with the lower back, it can do wonders to improve your muscle strength and flexibility.

Don't forget to consult your health practitioner regarding any new initiative in terms of diet and exercise, since each of us may react differently. At times certain exercises may worsen a person's situation, depending on the nature of their ailment, and they might be asked to see a specialist or do exercise adequate to their needs.

If you think this kind of exercise might work for you, listen to your body's needs. You should experience dramatic improvement in agility and muscular strength. Therefore just give it a shot. The results will surprise you.

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