subject: Strengthen Your Lower Back Muscles With Simple Back Exercises [print this page] All of us have experienced back pain or a stressed back in our working lives. The muscles in the lower back play a vital role in supporting our weight and providing required stability in our movements. They are in action when a person sits, walks, stretches or bends. They are the most used muscles in the body, which should be maintained for a healthy pain free living. Doing regular back exercises will give you a greater range of motion and also tone these muscles. Some of the workouts used to strengthen the rear portion are really easy and you can do them conveniently at home. Below are some of the exercises to keep you away from the pain problem.
Knee to chest exercise - This exercise focuses on the lower back muscle group. It is a great way to strengthen the stomach, legs and back muscles together. It helps in relieving the stress on the lower back. To do knee to chest exercise, person should lie on his back and feet flat on the floor. Now slowly start moving your knees towards your chest and hold them with your hands. Hold this position for approximately 20 seconds and repeat 10 times. Take rest in between whenever required. This will stretch the back and abdomen muscles of the body.
Squats Doing regular squats can help in reducing the lower back pain to a great extent. They help in strengthening buttock muscles in the process. To do perfect squats you should stand on your head facing forward and chest held up and out. You can also use a wall to lean back for proper support. Now lean your back against the wall and slowly start sitting with head facing forward. Make sure you bend your knees until your thighs become parallel to the floor. Press your weight back into your heels and hold this position for 15 seconds. Minimum 10 repetitions will strengthen your buttock, back and ankle muscles.
Dead lift - It is the best form of back exercises especially for women. It involves upper back, lower back, buttocks, legs as well as triceps. It is performed using barbell or dumb bells. All beginners should start with lighter weight. It is great for women who are looking to lose their tummy fat. It helps a lot in burning calories.
Long sitting hours in the same position is the major cause of this pain. Back exercises are designed to get to the root of this problem. However, people suffering from extreme back pain are advised to take complete rest and do exercise only when they feel fit to do them. All these are easy to do exercises, which can be done sitting at home. However, it is advised to do some stretching or warm up exercises before doing any of these.
