Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles.
According to several researchers, exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process.
Tranquillity 360 Fitness personal trainer Malachi, explain how to do exercises that strengthen the lower back and may help people manage lower back pain:
Bridges work a person's gluteus maximus, which is the large muscle of the buttocks. People engage this muscle when they move their hips, particularly when they bend into a squat.
The gluteus maximus is one of the most important muscles in the body and keeping it strong can help support the lower back.
How to perform a bridge:
Doing a knee-to-chest stretch can help elongate the lower back, relieving tension and pain.
To perform the knee-to-chest stretch:
Lower back rotational stretches
The lower back rotational stretch can help relieve tension in the lower back and trunk. It also gently works the core muscles to improve stability.
To perform the lower back rotational stretch:
The pelvic tilt exercise can release tight back muscles and keep them flexible.
To perform this lower back flexibility exercise:
Lying lateral leg lifts work the hip abductor muscles. These muscles support the pelvis and can help reduce strain on the back.
Keeping these muscles strong is essential, as they help a person maintain their balance and can affect mobility.
To perform lying lateral leg lifts:
Strong abdominal muscles play a significant role in supporting the spine and can also help keep the hips properly aligned.
Weak abdominals can result in poor core strength and lack of stability, which can cause lower back pain. Curls and partial curls help build a strong core.
To perform partial curls:
Performing exercises to work the core muscles can prevent injury, increase stability, and improve flexibility. People with lower back pain should also pay attention to their general posture and how they carry heavy objects to identify movements that may be responsible.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.