Lower Back Exercises
Anyone with a past back injury or back condition should always consult with a physician before undertaking any lower back exercises. Strong lumbar muscles are required to support the body and reduce the risk of lower back injuries.
A warm up should be completed prior to carrying out any lower back exercises or back stretching exercises. Simple walking for a few minutes or five minutes on an exercise bike should be sufficient before doing some back stretching exercises to warm up the muscles.
The pelvic tilt is an excellent lower back stretching exercise which can be carried out at home. Begin by lying on the back with the knees bent and the feet flat on the floor, before tightening the buttocks and abdomen and flattening the small of the back to the floor. Hold the position for five seconds and gently release the muscles.
Repetitions of between five and fifteen can be carried out depending on the fitness of the person. Any sudden or intense pain is an indication that there is a problem and the exercise stopped.
The basic twist is also a good lower back stretching exercise; again this begins by lying on the back with the arms stretched out to the sides. Inhale as the knees are bent, kept together and brought up to the chest, exhale and slowly lower the knees, keeping them together, to the floor on the right.
If it is uncomfortable to actually get the knees to the floor get them as close as possible without over straining. Hold this position for a couple of seconds and return the knees to the chest while inhaling. Repeat the exercise and breathing techniques for the left side. Both sides should have repetitions of five.
Dorsal raises are excellent lower back exercises; the feet should be kept on the floor during this exercise to avoid putting excessive pressure on the lower back.
Lie on the floor face down and place the hands under the forehead, smoothly and slowly lift the head, shoulders and elbows about five inches from the floor, hold the position for two seconds before slowly returning back down. Repeat this exercise approximately five times.
If a person has weak back muscles the arms can be used to help lift the torso, remembering that only a few inches from the floor is the desired position and no further.
It is important that during these lower back exercises that the person looks straight down at the floor and keeps the head straight. Extending the arms out in front or holding weights will make the exercise harder and is suitable for those who are in physically good shape with strong lower back muscles.