Strengthen your lower back: 5 simple equipment-free exercises | Fusion - WeRIndia

Back pain often stems from weak muscles in your core and pelvis. When these muscles lack strength, they may cause discomfort or injury.

Luckily, research shows that specific strengthening exercises can help relieve lower back pain and improve daily function.

First, consider the glute bridge. The gluteus maximus, the large muscle in your buttocks, plays a vital role in stabilising your hips and lower back.

To perform this exercise, lie flat with your feet hip-width apart. Press your feet into the floor and lift your buttocks until your body forms a straight line. Hold for 10 to 15 seconds and then lower down. Repeat this 15 times for three sets, resting one minute between each.

Next, try the drawing-in manoeuvre to activate the transverse abdominis. This deep core muscle supports your spine and abdomen.

Lie down with your feet flat and hands relaxed by your sides. Breathe in deeply, then breathe out while pulling your belly button toward your spine without tilting your hips. Hold for five seconds and repeat five times.

The lying lateral leg raise targets the gluteus medius, which stabilises your pelvis. Lie on one side with your lower leg bent.

Engage your core and lift the top leg without moving the rest of your body. Hold for two seconds and lower the leg. Repeat ten times per side for three sets.

Supermans strengthen your back extensors, which help maintain posture. Lie on your stomach with your arms extended forward.

Lift your hands and feet about six inches off the ground, engaging your core and keeping your neck neutral. Hold for two seconds and repeat ten times.

Finally, the partial abdominal crunch works your rectus abdominis and transverse abdominis.

Lie with knees bent and feet flat. Cross your hands on your chest. Exhale and brace your abdominals while lifting your shoulders slightly off the floor. Avoid neck strain and repeat ten times for three sets.

These exercises require no equipment and cost only your time. Incorporate them into your routine to build strength, reduce pain, and enhance mobility.

Image from Pxhere (Free for commercial use / CC0 Public Domain)

Image Published on September 30, 2018

Image Reference: https://pxhere.com/en/photo/1521433