Your lower back is the anchor of the core support system for the entire body. Keeping it strong and stable isn't just about looking good - it's about making sure that you have adequate strength to bend, twist, and lift. A bad back can come about from simply lifting a heavy box incorrectly, so ensuring that you keep those thick muscles strong can prevent mishaps. The lower back is considered the area from about the middle of your spine down to the top of your glute muscles. It's a thick network of muscles that encase your lumbar spine and provide support for every day tasks like standing, lifting, and bending. There are many exercises for the lower back that are simple and hugely beneficial to your body. These exercises for the lower back are simple to do and may be modified depending on your fitness level. You may choose to perform these on a yoga mat to prevent slipping and add a bit of comfort, but do not lie on anything much thicker. This ensures you are working the correct muscle combinations. As with any exercise program, consult with your primary physician before starting.
This type of small sit up, known as a partial crunch, not only helps strengthen your back but is great for the stomach muscles too. Lie on your back with your legs bent, feet flat on the floor, hip-width apart. Put your hands on the base of your head, or crossed in front of your chest. Breath in to begin. As you exhale, tighten your stomach muscles and lift your shoulders up off the floor, careful not to lead with your elbows. When performing this movement, make sure to lead with your chest and fully engage your core. Hold the raised position for a two-count second and then return slowly to the floor as you inhale. Repeat 8-12 times. Your lower back, tailbone, and feet should stay on the floor throughout the exercise.
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