6 Ways to Protect and Strengthen Your Lower Back
The lower back is the foundation of our body. This area of the human body works incredibly hard, and we depend on it to function optimally and allow us to perform various tasks. It must support our weight while we sit, stand, and walk around every day. It absorbs a lot of pressure as we lean forward and backward, twist from side to side, and bend to perform many daily tasks. Therefore, you need to protect and strengthen your lower back.
Like any other muscle group in the human body, we must focus on strengthening the muscles of the lower back to ensure they are able to manage the daily stress we put them through.
In this article, we will look at six ways that you can protect and strengthen your lower back.
6 Exercises to Protect and Strengthen Your Lower Back
According to studies, exercise increases blood flow to your lower back region, which may reduce stiffness and improve the healing process.
There are many exercises for the lower back that you can do — even in the privacy of your own home (no gym membership needed).
Below are the six exercises you should be focusing on:
1. Bridges
Bridges are an excellent exercise for the lower back. They strengthen your lower back and core, which is important for keeping your spine aligned and balanced.
Related Article: A Comprehensive Guide on How to Strengthen Your Core Muscles
Bridges are also a good way to start working on your glutes if you have tight hip flexors. If you have trouble doing bridges, try starting on an exercise ball or a soft surface like carpet or grass.
How to perform this exercise:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips off the floor while keeping your knees unlocked and feet together.
- Keep your shoulders pressed into the ground as you hold this position for as long as you can.
2. Drawing-In Maneuver
The drawing-in maneuver is a type of isometric exercise that can be done in bed. It works to strengthen your lower back muscles and can help relieve sciatica pain.
How to perform this exercise:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Slowly draw one knee toward your chest as far as you can without experiencing discomfort or pain.
- Hold for at least 10 seconds, and do not let your hips shift or “rise off the floor” during this time.
- Then slowly return your leg to the starting position and repeat with the other leg.
- Repeat five times with each leg, holding each stretch for at least 10 seconds each time.
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