The back forms a very vital part of our body as the spine is located in the back which helps us to move about and gives support to the entire body. Many people across the globe suffer from various kinds of back problems which in worst case makes the individual bed-ridden due to lack of back exercises.
Exercising your lower back can be extremely beneficial as it not only strengthens your back but does not let your body fall prey to any kind of pain easily.
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Try these 5 best lower back exercises and you will never complain of back pain in your lifetime.
5 Various Lower Back Exercises
Flexing Backwards
This exercise helps to stretch your lower back muscles completely. Place a mat on the floor and lie down with your stomach touching the mat.
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Arch your back upwards along with both your legs, holding this position for a minimum of 5 to 7 seconds. Do this exercise 7 to 8 times and increase the duration of the hold week by week.
Squats
For this exercise you will need an exercise ball. Place the ball against a wall and then turn to face your back towards the ball. The ball should be the support in between the wall and you and should be placed in the lower region of your back.
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Now slowly bend your knees halfway, keeping your hands straight. Hold for 3 seconds and then rise up again as you straighten your knees. Repeat this exercise 10 times to complete a set and do 3 such sets for best results.
Knees To Chest
Lie down on a mat on the floor and keep your back on the mat. Bend one knee slowly and then bend the other one too. When both knees are bent, slowly pull them inwards towards your chest region. Pull them till such a point that your back forms an arch and the back muscles feel the pull.Stay in this position for 5 to 7 seconds and then let the whole body relax. Repeat 10 times in a set and do 2 such sets. Alternately, you can also pull one knee at a time for an advanced exercise.
Pelvic Thrust
This exercise helps to improve your lower back’s health to a large extent. Place a mat on the floor and lie down with your back on the mat. Bend both your knees completely but make sure that you keep your feet firmly on the ground.Push on your feet and push up the pelvis so that it gets raised from the floor totally and is in air. Hold this position for 5 seconds. Do 2 sets of this exercise with 15 repetitions in each set.
Crossover Reverse Lunges
Stand at a position where your feet remain at a shoulder-width apart. Step back with the right foot to make a rear lunge while flexing the left knee along with the hips. While doing so, rotate the torso right in front of the left leg. Hold for 2 seconds and get back to the initial position.
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Now perform the same exercise by placing the left foot backwards and the right knee flexed in front. Continue this alternating exercise 10 times on each side to complete 1 set. Do 3 such sets.
