Lower Back Exercise
This site has some great photos and explanations for lower back exercises.
Strengthening is important in order to have muscles that support your back properly.
Let us have a look at what is covered in the strengthening exercises:
- Transversus abdominus retraining – this has a fancy name but is basically lying down and thrusting the pelvis. This is a nice and easy exercises.
- Opposite arm leg raises – you lie on your stomach and raise your opposite arm to your leg. This helps strengthen your back without putting any stress or physical pressure on it.
- Prone hold – This is also known as the plank. It helps strengthen your abs and lower back. Most people can only hold it under a minute, but be careful not to push yourself too far as otherwise you will have saw abs for day.
- Supermans – you lie on your stomach and raise your arms and legs. Has the same effect as number 2.
- Side holds – also known as side planks. Strengthens different muscles in your lower back then the frontal plank, which strengthen more of the back supporting muscles.
- Resistance band rotations – add some twists with resistance. Just make sure to do a stretch and warm up before you do this.
There are also explanations on how to do further and harder versions of these exercises using a swiss ball. This is a great investment if you are quite a fit person and specifically need to work on strengthening for back pain. They also allow you to do a lot of different stretches on them, so are a great investment anyway.













