5 Lower Back Strengthening Exercises

5 Lower Back Strengthening Exercises

According to the Disease Control boards research, the main reason of disability throughout the globe in pain in the lower back. The statistics states that a person never wants back problems. If a person has low back pain than he must be motivate to prevent the pain from occurring it again by taking the necessary steps. It would be a lucky for a person if he never had low back pain. Though he has to be alert and have to take the necessary steps to avoid it.

The low back strengthening exercise can be a great step to be a healthy low back. Almost every people states that the perfect way to keep in control is the low back pain is only by the process of strengthening the muscles of the low back. The person must perform the exercise which involves the utilization of muscles of his low back. The muscles of the person can affect by the strengthening of his low back muscles.

5 Different Types Of Lower BackĀ Strengthening Exercises

Core Bridges

Core Bridges

The core bridges can be expressed as the standard throughout the core strengthening. A person performs this exercise which can be an important one to cure the low back pain. He has to lie on his back and makes himself to bend his knees and make his feet flat in floor. When the low back becomes relaxed, it is neither arched nor flattened. Through this exercise the person can contract his abs and also avoid the sloping hips.

It raises the hips to the floor and the body maintains a straight line starting from the knees and ends to head of the person. During this exercise the person needs to hold his position for at least 10 seconds and continue up to 30 seconds if possible. This has to be repeated for 15 times more.

Rotation Of Knee

Rotation Of Knee

The person has to lie on floor facing upward and by putting his arms to the side. He had to bring both of his knees as well as hips angling to ninety degree. The front leg which is below his knee must be parallel with respect to floor. After tighten abdominal muscles, the person needs to rotate his legs through down the floor. And now the person has to bring his knees to centre and also continue throughout the side and repeat for twenty times.

Raising The Single Leg

The person has to lie on his back to perform this exercise. He has to bend his right leg such that his floor touches the floor and keeps straight his left leg.

He has to tighten his abs and also lift this extended leg slowly and also repeat this when the person is going to lift the opposite leg. This must be repeated 15 times.

Raising The Single Leg

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Cross Crawling

Hands must be kept far apart from the shoulders. It helps in making the stomach muscles tighter. The total pressure must be kept at the back abdominal muscles. After this it must be brought back to its starting position. This must be continued 15 times on either side of doing a work for 5 to 10 seconds.

Cross Crawling

Dead Lift

It is a process for strengthening back problems. It gives a solid back as well as helps in building up the body. The athletes are not suited for this type of programs as they are heavy, and after doing it no other strenuous exercises cannot be performed.

Dead Lift