Do you ever find it difficult to bend forward because of low back pain? What about if you sit for extended periods of time? Or have you noticed yourself rubbing your achy, lower back lately when in standing position, wishing for bed rest? How about wishing you could lift your little one, a suitcase, or even a bag of groceries to shoulder height more easily? If you answered “yes” to any of the above, you might benefit from workouts that help strengthen your lower back.
3. Do you ever find it difficult to bend forward
because of low back pain? What about if you sit for
extended periods of time? Or have you noticed
yourself rubbing your achy, lower back lately when
in standing position, wishing for bed rest? How
about wishing you could lift your little one, a
suitcase, or even a bag of groceries to shoulder
height more easily? If you answered “yes” to any of
the above, you might benefit from workouts that
help strengthen your lower back.
4. Lower Back Strengthening Workout
For this workout, you have the choice to complete
each back exercise as bodyweight exercises or you
have the option to use light weights, such as a set
of dumbbells. Note: if you’re just starting out or are
completing this as a home back workout, it’s OK to
skip the heavy weights and opt for body weight or
light dumbbells instead. Remember, the goal is to
complete all workout moves with proper form,
while still challenging your body the entire time.
5. Lower Trunk Rotation
• Lie on your back with your knees bent, your
feet raised and your arms out to the sides at
shoulder height.
• Roll your legs to one side, lowering your knees
toward the floor.
• Roll your legs to the opposite side, keeping
your knees bent and your upper body stable
throughout.
6. Quad Superman
• Begin on all fours in the tabletop position with
both knees and hands on the floor, drawing
your navel in towards your spine.
• Raise one arm and the opposite leg straight up
to shoulder height.
• Slowly lower your arm and leg and repeat with
the other arm and leg.
• Hold, then lower slowly and repeat.
7. Plank with Leg Lift
• Start in the low plank position. Raise your
body off the floor, resting on your toes and
forearms.
• Raise one leg straight up off the floor, keeping
your body in a straight line and your back
neutral and flat.
• Lower back to the floor and raise the opposite
leg.
• Alternate sides with each rep.
8. Alternating Superman Flutter
• Lie face down on the floor with your legs
straight and your arms outstretched overhead.
• Raise one arm and the opposite leg straight up
about 6-18 inches off the floor.
• Lower both and repeat with the other arm
and leg, keeping your arms and legs straight
throughout and your head steady.
• Perform quick reps one after the other.
9. Side Plank Hold
• Lie on one side, propped up on one elbow
with your legs straight out on top of one
another.
• Raise your body off the floor, resting on your
forearm and foot.
• Try to keep your body in a straight line and
your elbow directly under your shoulder.
• Hold, then lower yourself back to the floor
and repeat on the other side.
10. Glute Bridge
• Lie on your back with your knees bent and
feet flat, placing your hands at your sides.
• Raise your hips off the floor, trying to make a
straight line from your hips to your shoulders.
• Lower yourself back to the floor and repeat.
