Exercise to Strengthen Lower Back MusclesThe best way to develop a lower back strengthening program is by trying to simulate the positions we are in during activities of daily living. Whether we are playing sports, gardening, cooking, cleaning, or lifting our children it is important to prepare our bodies (namely the back)to do these things with minimal risk for injury. Some of us have jobs or do daily activities that require us to stand or sit most of the day. This puts much pressure on the lower back and because of this our backs may become tired and sore at the end of the day.
To help ward off a tired and painful back we need to do exercise to strengthen lower back muscles and our abdominal muscles at the same time. One of the best things you can do whether standing or sitting to take the pressure off your lower back is to stand or sit upright with good posture. This means gently keeping the abdominals engaged. When standing or sitting make sure to align the spine correctly.
Your ears, over your shoulders, over your hips, over your ankles. Imagine a head to tail connection like a spring being pulled in opposite directions.
The tail pulls down gently hugging your buttocks together as the top of the head reaches up to the sky. Just feel that length in your spine! I have spent many years working with people who have lower back pain and by far the most effective exercise to strengthen the lower back is with Pilates. Pilates works, not only to strengthen the torso (abdomen and back), but also stretches and strengthens the muscles of the joints and extremities that can cause pain in the back with tight or imbalanced muscles pulling it in all directions. This is why we continue to see the chiropractor for adjustmentss because the muscle imbalances (some weak and some tight) are pulling the spine out of alignment. Imagine if you could balance those muscles permanently, in effect adjusting yourself. This is exactly what Pilates can do for you. Pilates exercise to strengthen lower back muscles corrects these imbalances by simultaneously stretching and strengthening the muscles that are pulling the spine and joints out of balance. Pilates exercises can be performed in various positions.
1. Sitting tall feel the ribs floating up over the hips with the arms hanging at your side, inhale to prepare and as you exhale side bend reaching one hand to the floor bending at the waist. Keep both hips and buttocks anchored to the chair. 2. Take another breath and as you exhale feel the abdominals engage at the waist to bring you straight back up tall over your hips. 3. Repeat to each side 4-8 times. This is an exercise to strengthen lower back and oblique muscles, as well as stretch the muscles along the sides of the spine that get tight from sitting all day.
Pilates Single Leg Stretch
Position:
Lying on your back with head and shoulders lifted using the abdominals, one knee pulled to your chest and the other leg extended at a 45 degree angle. Movement: Switch legs pulling one in and extending the other for 10-20 repetitions breathing in and out deeply and flattening the abdomen as you pull the knee deep into your chest. This exercise helps again in stretching the muscles that can tighten the lower back while strengthening the abdominal muscles.
Swimming
This is probably my favorite exercise to strengthen lower back muscles as it forces you to pull the abs up and in against gravity simultaneously working the erector spinae muscles of the lower back.
Position: Lying on your stomach with arms and legs extended in opposite directions. Draw your abs up and in hollowing out the pelvis. Your head and chest should be slightly elevated with the nose pointing down keeping the neck long and in line with the rest of the spine. Movement: Inhale as you extend lifting opposite arm and leg, exhale to lower, keep alternating for a 10 count. Caution: Not recommended for those with spinal stenosis. O.K. for osteoporosis.
To improve your balance you need to first have good posture and strength in your torso, especially in the abdominal muscles and lower back. Position: Standing tall with your chest lifted and over the ribs, chin pulled back, draw your abdominals in without flattening the lower back. Movement: Shift your weight over one leg staying tall and lifted and then slowly lift the opposite leg just off the floor. Try to hold for 5-10 seconds. Repeat 5 times on each leg. Hold onto a chair or wall until you feel stable enough to let go.
To see these and other forms of exercise to strengthen lower back and abdominals check out the new Pilates ebook – relief for back and joint pain. There are over 40 different pictures and detailed descriptions to get you and your back in great shape!
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