Strengthen Your Lower Back with These Simple Exercises

Lower back pain, or pain in the lumbar area of the back, is extremely common today, especially as one grows older and crosses forty. Ignoring it, could result in a progressive increase in the degree of pain, making it so severe that you wonder if your health insurance coverage will be used for its treatment.

There are several causes of lower back pain. If the pain is a dull, prolonged ache for days on end, it could be due to the slow degeneration of the spine or arthritis. It could also be due to sitting for prolonged hours or sitting in the wrong posture. If the pain is sharp and shooting, it is likely to be caused by an injury to your muscles or tendons due to lifting something unusually heavy or lifting something with a jerky sudden movement. Since lower back pain is often associated with weak muscles in the core and the pelvic area, regular exercise, targeted at strengthening the core, pelvic and lower back muscles will help significantly in the long run. Exercise twice a day, for at least fifteen minutes, for best results.

1. The Knee to Chest Stretch

Lie on your back. Pull your feet together. Now bend your knees, keeping your feet pressed firmly to the floor. Pull up the left knee, pressing it to your chest with both hands. Keeping the right foot and back firmly on the floor, tighten the abdominal muscles and count to five. Release your knee from your stomach and return to the base position.

Repeat the same exercise, this time pressing the right knee to the chest.

Now do the exercise pressing both knees to the chest at the same time.

Do the full set of knee to chest stretches at least three times continuously.

2. The Tummy Tuck

Lie with your back and feet on the floor and knees bent. Keep your hands on your chest. Now tuck in your abdominal muscles, so that you feel your back moving slightly upwards away from the floor. Hold this position for about five seconds, then relax and return to the base position with your back on the floor. Repeat this about  five to ten times initially, gradually increasing the total number to 30.

3. Bridges (also known as the glute bridge)

Lie on the ground. Move your feet about a hip-width apart. Keep your hands by your side, palms down.  Keeping your feet firmly on the ground, slowly raise your buttocks off the floor till your shoulders, buttocks and knees are in one straight line. (Your shoulders should remain firmly on the floor all the while). Hold this position for about 10 to 15 seconds and then gently bring your buttocks back on the floor again. Repeat this exercise at least 15 times, relaxing for a few seconds between each repetition.  For best results do three rounds of a fifteen-set exercise.

4. The Bird-dog Exercise

A simple exercise, its regular performance can improve balance and stabilise the core, while relieving lower back pain. To this, get into the dog position or a crawling position, i.e. balance yourself on your knees and hands, with your knees directly below your hips and your shoulders directly above your hands. Stretch one hand forward while tensing the abdominal muscles. Keeping this position, raise the opposite leg outward and backward behind your body, till it is extended and straight. Hold this position for at least fifteen seconds. Repeat with the opposite side. Do this set of two, at least five times at a stretch for the best results.

If you have difficulty balancing for 15 seconds at a stretch, do not let it discourage you. Focus your eye on a distant object while concentrating on the movements. This will help you maintain your balance.

5. The Partial Curl

Lie on the floor. Bend your knees, while keeping your feet on the floor. Now place your hands crosswise over the chest. Breathe in deeply. Exhale while focusing on your abdominal muscles, pulling them backwards towards the spine (i.e. pull your belly button inwards). Now raise your head a few inches off the ground. Do this gradually and gently. Avoid curving your neck and spine.

Repeat this 10 times per set. Perform three sets during one exercise sitting for best results                                                                                                     

6. Planks

Lie on the floor stomach downwards and forearms against the floor – your elbows should be directly in line with your shoulders. Focus on the abdominal and gluteal muscles, tighten them. Now slowly lift both knees and hips above the floor. Try and hold this position for at least 10 seconds, slowly building up to 30 seconds. Then return to the base position. Relax and repeat again at least five times.

As you progress with this exercise, try to perform 15 planks at a stretch.

7. Yoga Exercises

Several yoga exercises help strengthen the core and help relieve backache. These exercises also help prevent back ache if done on a regular basis.  Examples of some of these yoga exercises are the some parts of the pawanmuktasana group of exercises, supta vajrasana, shashank bhujangasana, makrasana, tadasana, chakrasana and all backward bending asanas.

Back ache is common for those with stressful jobs, those spending long hours at a desk, standing or traveling. However, you can prevent this by doing some simple exercises to strengthen your back. In addition, if you have a desk job, which entails long hours of continuous sitting, do get yourself an ergonomic chair. If the pain has been caused by straining your back, it is best to give exercise a rest, till your muscles and tendons have healed. If the pain persists for weeks despite regular exercise and an ergonomic chair, do consult a doctor.