Lower Back Exercises

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It is important to know that the majority of your body’s stability is provided by your spine. The spine gets its stability from your core muscles. It only makes sense that the stronger and healthier your core muscles are, the more stability they will provide your spine.

The tortoise and the hare analogy is probably the best way to approach lower back strengthening exercises when beginning. When initially undertaking a back strengthening routine many people tend to overdo it in the initial stages. This often leads to back strain and possible injuries creating a negative experience and discouraging you from continuing with your goals. Building strong core muscles can’t be rushed, but with a little patient the end goal can be accomplished.

Warming up the muscle groups

Before you start your lower back exercises it is important to warm the target muscles up. You can do this by either using a machine such as an elliptical trainer or stationary exercise bike, or you can walk on the spot. You should do this for about five minutes.
Tip - To feel your abdominal muscles contract you can cough once or twice. This helps you know you are affecting the proper muscles during the lower back strengthening exercises.
Note - You should always check with your doctor before beginning an exercise routine to make sure that you can handle it. During these lower back exercises you should not feel pain. If you feel pain it is important to stop and consult with your physician before continuing.

The Bridge
Target - Core muscle group
Position - Flat on your back with your knees bent at a ninety degree angle and your feet flat against the floor.

Tighten your abs (cough muscles) while you raise your buttocks off the floor
Lift to the point that your shoulders and knees become aligned
Hold for 5 seconds and slowly lower yourself back to the floor

Repetitions - 5

The Plank
Target - back and abdominal muscles
Position - Lying on your stomach with your elbows and forearms on the floor.

While assuming a push-up position balance yourself with your toes and elbows.
Keep your back and legs straight while holding for ten seconds.

Note - If you find you are having a hard time with your balance, you can begin by using your knees instead of your toes. Once you feel more comfortable you can work your way up to the toes.
Repetitions - 5 (as your strength improve increase to 10)

Abdominal Crunch
Target - Abs
Position - lying on your back with your knees slightly bent and back flat to the floor

While raising your torso towards your knees exhaling (lift just your head and shoulders from the flow, as sitting completely up will place strain on your back)
Lower yourself back to the floor while inhaling

Repetitions - 10 (increase as you gain abdominal strength)

Reverse Abdominal Crunch
Target - Lower abs
Position - Lying flat on your back with your feet in the air and your knees bent at a ninety degree angle. Hands placed under your buttocks and back flat to the floor

Lift your buttocks a few inches above your hands while tightening you abdominal muscles.
Hold for 3 - 5 seconds
Lower your buttocks back onto your hands

Repetitions - 5 (increase to 15 as your strength increases)

Rotational abdominal crunch
Target - Obliques
Position - lying on your back with your knees slightly bent and back flat to the floor
This is a modified abdominal crunch. Follow the directions for the abdominal crunch, but instead of coming raising the torso in a straight direction you angle to the left side. On the following crunch you will angle to the right side.
Repetitions - 5 each side

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