Back Muscle Exercises

How Exercise Helps Your Lower Back Muscle?

Doing certain exercises can make your lower back muscles stronger, which can help reduce pain and prevent injuries. These exercises can also improve how your hips are positioned and make your core stronger, which can make you better at moving and doing physical activities.

Our bodies perform optimally when muscles coordinate effectively. Weak muscles, notably in the core and pelvis, may contribute to back discomfort or injury.

Back pain can disrupt daily routines. Studies indicate that strengthening exercises can aid in managing back pain.

Adopting a healthy lifestyle is key to preventing back pain. Maintaining a healthy weight, enhancing strength, and steering clear of risky behaviors can reduce back pain as you grow older.

Causes of Low Back Pain

In the United States, visiting the doctor for low back pain ranks as the fifth most common reason.

Over 85 percent of these doctor visits pertain to nonspecific low back pain, which refers to pain not attributed to a specific disease or spinal abnormality.

Nonspecific back pain can be caused by:

*muscle spasms
*muscle strains
*nerve injuries
*degenerative changes

Some specific and more serious causes of back pain include:

*compression fractures
*spinal stenosis
*disc herniation
*cancer
*infection
*spondylolisthesis
*neurological disorders

Here are some easy exercises that don’t require equipment to strengthen the muscles supporting your spine.

Building strength can help reduce pain and improve function. Before starting these exercises, it’s important to consult your doctor or therapist to ensure they’re suitable for your situation.

1. Bridges

The gluteus maximus is a large muscle in the buttocks, is one of the body’s most powerful muscles. It plays a crucial role in hip movement, particularly in activities involving hip extension such as squats.

1. Start by lying on your back with your feet flat on the ground, spaced hip-width apart.
2. Keep your hands beside you and press your feet into the floor. Slowly raise your hips off the ground until your body forms a straight line. Ensure your shoulders remain on the ground. Hold this position for 10 to 15 seconds.
3. Gently lower your hips back down.
4. Repeat this movement 15 times.
5. Complete 3 sets, resting for one minute between each set.

2. Drawing-in maneuver

The transverse abdominis is a muscle encircling the midsection, aiding in spine and abdomen support.

Crucial for stabilizing spinal joints, it plays a key role in preventing injuries during movement.

1. Start by lying on your back with your feet flat on the floor, spaced hip-width apart.
2. Keep your hands relaxed by your sides.
3. Inhale deeply. As you exhale, draw your belly button towards your spine, activating your abdominal muscles without moving your hips.
4. Hold this position for 5 seconds.
5. Repeat this sequence 5 times.

3. Lying lateral leg raises

The hip abductor muscles assist in lifting your leg sideways, away from your body, and provide support to your pelvis when standing on one leg.

Weakness in these muscles can impact your balance and movement, potentially leading to low back pain caused by instability.

1. Begin by lying on one side with your lower leg slightly bent on the ground.
2. Activate your core muscles by pulling your belly button towards your spine.
3. Lift your top leg upward without shifting the rest of your body.
4. Hold this position at the top for 2 seconds. Repeat this movement 10 times.
5. Switch sides and repeat the exercise. Aim to complete 3 sets on each side.

4. Supermans

The back extensors, situated along the spine, play a vital role in keeping you upright, providing support to your spine and pelvis, and facilitating back arching.

If performing this exercise worsens your back pain, stop until you receive additional evaluation. It’s important for your doctor to assess and potentially rule out more serious underlying causes of your back discomfort.

1. Start by lying on your stomach with your arms stretched out in front of you and legs extended.
2. Lift your hands and feet off the ground, raising them about 6 inches or until you sense a contraction in your lower back.
3. Activate your core by gently lifting your belly button off the floor while reaching out with your hands and feet. Maintain focus on the floor to prevent straining your neck.
4. Hold this position for 2 seconds.
5. Return to the initial position and repeat the movement 10 times.

5. Partial Curls Exercise

Strong abdominal muscles are crucial for supporting the spine and maintaining correct hip alignment. This can enhances overall core strength and stability.

1. Begin by lying on your back with your feet flat on the floor and knees bent.
2. Cross your hands over your chest.
3. Inhale deeply, then exhale and engage your abdominal muscles by drawing your belly button towards your spine.
4. Lift your shoulders off the ground slightly, focusing on keeping your neck aligned with your spine instead of rounding it.
5. Return to the starting position.
6. Repeat this movement 10 times and aim to complete 3 sets.

Take Caution

Before starting any new exercise regimen, it’s essential to consult with a doctor.

In case of a traumatic injury like a fall or accident, it’s crucial to seek medical attention for thorough evaluation to rule out any serious conditions.

If performing these exercises worsens your back pain, stop immediately and seek medical advice. It’s important to work within your physical capabilities as pushing too hard too quickly can worsen back pain and impede the healing process.

Consider on wearing a Back Brace

Another alternative way to alleviate and give support to your back is wearing a durable back brace. Daphco Medical Equipment offers a range of durable back braces designed to alleviate pain, provide support, and aid in the healing process. Explore our store or fill out our contact form for assistance in getting a brace covered by your insurance. Your comfort and recovery are our priority.