3 Exercises For A Strong Lower Back
One of the most common injuries people experience is to the lower lumbar of the back. Almost anything can trigger it. If a person is sedentary for long periods of time, they can experience low back discomfort. If they pick up something heavy off the ground without using their legs to assist with the lift, their back might lock up. And if excellent form isn’t adhered to when exercising, the lower back could become inflamed.
For a few people, medical intervention might be required to help ease back pain. But for the majority of us, we don’t have to accept the pain. We can do something to heal the injury and become stronger. Consistent exercise and healthy nutrition directly affect your lower back. If you focus on those two areas and get quality sleep each night, you will reap the benefits.
Here are three exercises to strengthen your lower back.
1. Deadlifts. This exercise can be performed with a weightlifting bar or a broomstick. The weight used is not nearly as important as the movement itself. Here’s how you do a deadlift with proper form. First, stand with your mid-foot under the bar. Don’t touch it with your shins yet. Second, squat down to a parallel position with a flat back. With a narrow grip about shoulder-width apart, grab the bar and pull it to your shins. Third, lift your chest. Straighten your back. Take a deep breath in, hold it and exhale as you stand up with straight arms and shoulders down. Repeat for 10-12 repetitions.
2. Plank. The basic plank is simple. Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor. Position your elbows directly underneath your shoulders and look straight toward the floor. Your body should form a perfectly straight line from the crown of your head to your heels. Try to hold the plank for one minute.
3. Abdominal Crunches. Lay flat on your back. Places your hands under your head. Bend your knees and bring them to a 90 degree angle. Tighten your abdominal muscles. Raise your head and shoulders off of the floor. Hold for three deep breaths, then return to starting position. Repeat the movement for a total of 20 repetitions. Do 3 sets of 20 reps.
The lower back is important for strong athletic performance and everyday functionality. Give it the priority it deserves by training it multiple times a week. Your feel better and operate at a higher level when you do. Learn about other great exercises like these by Stronger Total Being Member today.
Be Stronger!
Keith
