How Do I Strengthen My Lower Back
Do you have back pain when you stand for too long? Do you feel a throbbing sensation when you lift your toddler or carry groceries into the house? If you answered yes, you are likely one of the millions of people around the world who experience lower back pain.
Lower back pain can be a debilitating condition that impacts how you live and work. The good news is that it doesn’t have to be. By strengthening your lower back, you can prevent lower back pain and alleviate current symptoms.
What is Lower Back Pain?
The lower back refers to the lumbar spine region. This region spans from the last rib of the ribcage to the upper buttocks. It contains vertebrae, discs, joints, and nerves, as well as muscles and ligaments.
Although the lower back was built to be strong and flexible, it experiences significant wear and tear. From simple everyday movements to serious sports accidents, various incidences and events can damage the structures of the lower back and cause pain.
Some of the most common causes of lower back pain include:
- Muscle strain
- Herniated disc
- Ligament strain
- Degenerative disc disease
- Compression fractures
Lower back pain can look very different from person to person. For some, it is a mere inconvenience. For others, the pain prevents them from working. If you have lower back pain, schedule a consultation with Chatfield Chiropractic right away.
There are plenty of non-invasive treatments available to address back pain without the use of opioids or other drugs. Targeted exercises and lifestyle changes can alleviate symptoms and give you back the quality of life you deserve.
Tips for Strengthening Your Lower Back
The lower back is impacted by your overall health. Thus, simply starting by incorporating regular exercise into your routine can help in leaps and bounds. Exercise of any kind will tone the muscles of your body, help improve cardiovascular function, and help maintain a healthy body weight.
From there, you can add in exercises that target the low back region. Focus on strengthening the muscles of your lower back and the supporting muscles that surround it, such as the core and glutes.
5 Exercises That Will Strengthen Your Lower Back
- Back Extensions — Lie on the floor face down with your arms extended in front of you and legs extended out. Slowly raise your arms so that your shoulders and chest lift from the floor. Repeat.
- Plank — With your forearms on the floor, lift your body to a straight line from your shoulders to your legs. Hold the position while focusing on engaging your abdominal muscles. (And don’t let your hips sag!)
- Bridge — Lie on your back with your feet on the floor and knees bent. Raise your hips, while squeezing your glutes, to make a line from your hips to your shoulders. Release the position and repeat.
- Twists — Lie on your back with your feet on the floor and your knees bent. Extend your arms to form a “t” shape. While keeping your shoulders stationary and knees together, slowly move your knees from side to side. Hold each position for several seconds and repeat.
- Cat-Cow — Start on your hands and knees. Exhale, and slowly round your back to create the cat pose, bringing your head between your arms. Pause, then inhale and slowly bring your gaze up to the sky or ceiling, while arching your back down and bringing your tailbone up, to move to the cow pose. Alternate between these two poses.
Remember, the lower back acts as the foundation of the body. It is critical that you take care of it through exercise and a healthy diet. That way, you can continue to live a fulfilling and happy life where pain doesn’t hold you back.
Don’t accept lower back pain as a way of life! If you’re experiencing back pain or are unsure how to prevent it, book an appointment with Chatfield Chiropractic today. Our team can help you get back on your feet, as well as help you thwart pain altogether.