There are a lot of different exercises to do if you want to improve your back health, especially your lower back.
If you want to strengthen your back and prevent lower back pain, then the best thing would be to use core stabilization exercises like this one (and avoid exercises that can cause back pain).
That’s because core stabilization exercises help to strengthen the core muscles and the abdominals, but also to improve muscle coordination.
All those things can prevent a lot of injuries from happening in your lower back, as well as other areas of your body.
But for those of us who like to train at the gym, it’s sometimes hard to find an exercise that works the lower back with exactly what we’re looking for.
That’s why I thought I’d share with you guys one of my favorite exercises for strengthening the lower back.
Alleviate Back Pain with These Exercises
Back pain can be a real pain. It’s no fun at all, especially if it goes on for weeks or even months without any sign of relief.
That’s why I thought it might be useful to share with you guys some of the best exercises that can help reduce (and prevent!) back pain.
Back Extension
Back extension stretches and exercises are considered some of the best exercises for back pain and this is because they strengthen the lower back extensor muscles. This can help improve posture and reduce symptoms associated with lower back pain.
To perform the back extension stretch, lie flat on your stomach while resting on your elbows bent 90 degrees.
Then bring your hands below your shoulder level and with your palms facing down push up and extend your spine up and off the ground while keeping your legs and hips anchored to the floor.
Extend only to a comfortable position and hold for up to 15 seconds then return to the starting position. Rest and repeat 5-10 times.
To perform the back extension exercise, lie flat on your stomach with your arms at your side. Keep both legs straight and lift them off the ground (it is important to keep the knees straight during this movement).
Raise your upper body while raising your legs until they are about 6 inches from the ground. Return to start position and repeat 10-20 times.
This exercise should be performed slowly and with caution by those with lower back injuries.
Good Mornings
Good mornings are considered one of the best core exercises for strengthening the muscles in your lower back, glutes, hamstrings, hips, and abs.
To perform this exercise you will need a barbell (loaded) or two dumbbells. With your feet about shoulder-width apart, bend your knees slightly and hinge your upper body forward from the hips while keeping a flat back.
Keep the chest up, tighten the core muscles in your stomach, and keep a straight line from head to heels throughout this movement.
Hold for 2 seconds at the bottom of the movement, slowly raise to your starting position, and repeat.
This exercise should be performed slowly, with control, and only by those who have experience with this type of weight training. Those with lower back injuries should avoid this exercise.
Pretzel Stretch
The pretzel stretch is a great way to improve lower back flexibility. It can be done anywhere, without any equipment.
To perform this exercise you will need to lie on the floor with both legs bent at the knee and feet flat on the ground. The upper back should also be flat against the ground while facing towards your right leg.
Reach around your back with both hands and clasp them together. Slowly pull the right leg across the midline of the body to deepen this exercise (try not to let your back arch or leave the ground). Hold for 30 seconds, then switch sides.
This stretch should be done slowly and carefully without any jerky movements.
Cat-Cow Stretch
This stretch is a variation of the cat-cow pose you’ve probably done in yoga class. It is an easy way to improve your flexibility and loosen up your spine after sitting for long periods.
To perform this stretch, start on all fours facing down with your hands shoulder-width apart and knees hip-width apart.
- Slowly let your spine round out by pushing your abdominal area upward towards the ceiling while rounding your back, so you are looking at the floor between your arms.
- You should feel this stretch in both your low back and shoulders. Hold for 30 seconds, then slowly return to neutral position..
- Now push your abdominal area toward the ground while arching your back as you extend and look up towards the ceiling. You should feel this stretch in both your low back and hips.
- Hold for 30 seconds, then roll up to a neutral spine one vertebrae at a time until you’re neutral again..
This stretch should be done slowly and carefully without any jerky movements.
Pelvic Tilt Stretch
This stretch is a great way to improve the flexibility of your hamstrings while also strengthening your core muscles. This exercise can be performed anywhere using just your body weight. To perform this stretch, start by lying flat on your back with both knees bent at a 90-degree angle and your feet on the floor (pictured below).
Keeping both shoulders firmly on the floor, slowly lift your hips, squeeze your glutes, and gently arch your low back until your torso and legs are in the same plane. Hold for up to 30 seconds, then relax and repeat 3-5 times.
Superman Exercise
Lie on the floor in a prone (facedown) position, with your legs straight and your arms extended in front of you.
Raise your arms and legs around 6 inches (15.3 cm) off the floor, or until you feel your lower back muscles contracting, keeping your head in a neutral position (avoid looking up). Simultaneously engage your glutes, core, and muscles between your shoulder blades.
To contract your abs, aim to raise your belly button off the floor. Consider picking up a 1-2 pound object from the floor and lifting it. This stretch should be felt in both your back and hips. Hold for up to 30 seconds. Rest then repeat 3-5 times.
This stretch should be done slowly and carefully without any jerky movements.
Knee to Chest Stretch on the Floor
Lie on your back with your knees bent and feet flat on the floor.
Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keep your lower back pressed to the floor. Hold for at least 15-30 seconds.
Relax and lower the knee to the starting position. Repeat with the other leg. Repeat 2-4 times with each leg.
To get more stretch, you can put your other leg flat on the floor while pulling your knee to your chest. This exercise stretches out your hamstring muscles as well as your hip flexors and strengthens several core stabilizer muscles..
Chiropractic Care for Back Pain Issues in Fort Worth
Back Pain is indeed a painful problem to deal with and it requires you to treat it with proper care to get a positive result. At-home stretches and exercises can help, but nothing beats visiting your local Chiropractor in Fort Worth.
Chiropractors treat back pain by making small adjustments to properly align your spine. By focusing on keeping your spine aligned properly, it stimulates proper healing for all your nerves and muscles throughout your entire body – including your back.
A Chiropractor is going to help identify the root cause of your back pain and build a care plan to eliminate the problem areas. With Chiropractic care in Fort Worth, you can get expert support in solving your back pain issues and getting back to a pain-free lifestyle.
Get Back Pain Treatment in Fort Worth
If you’re in the Fort Worth area and have minor to severe chronic back pain, there are several treatment options available to help you alleviate your symptoms and focus your body towards healing.
Leaving your condition, pain, or symptoms untreated can lead to worse overall health. Find out what is causing your pain, whether it is mild or chronic, and let our Chiropractic team in Fort Worth help you live a healthier life.
Find out how chiropractic care can help you treat back pain and various other musculoskeletal issues.
Book an appointment at our Fort Worth chiropractic office today!
