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There are many benefits that come from strengthening your lower back. While it’s important to maintain strength in all areas of your body, your lower back is a common place to carry tension. Strengthening your back can alleviate lower back aches and pain. Working your lower back will increase blood flow, relieving stiffness and speeding up healing. Get started with these exercises that target your lower back muscles.
Bridges work the large muscle of the buttocks, known as the gluteus maximus. This muscle gets engaged the most when we move our hips. Common actions that require this movement are bends and squats. Lie on your back with your knees bent, and your feet flat, hip-width apart. With your arms to the side, raise the buttocks up till your body’s aligned from the shoulders to your knees. Squeeze the buttocks with your shoulders to the floor, then lower it to the ground and rest. You can do this in sets of 15.
This is a stretch that will help loosen up your lower back. Start by lying on your back with your knees bent and your feet flat on the floor, like the previous exercise. Keep your arms on the floor outward in line with your shoulders. You will then carefully roll both knees over to one side. Hold it and feel the stretch in your lower back and your abdomen. Hold this for five to ten seconds and then roll your knees to the opposite side. Repeating this three times every day will help strengthen your lower back muscles and work your core.
One of the most intense but beneficial exercises that targets your lower back muscles is deadlifting. This works not only your lower back muscles, but also your glutes, thighs, abdominals, and even the pectoral muscles. You will need a bar bell and a few varying weights, and you can increase your weight as you progress. If you are exercising from home, it’s wise to visit our fitness equipment store in Novi, MI, or other similar quality retailer.
Start by standing up straight with your feet a shoulder widths length apart. Bend down and grab underneath the bar with your left hand, and your right hand will grab the top. Your hands should be spaced just outside your feet. Using your legs and glutes, stand up straight with your arms straight down, hanging onto the bar. Your back should stay straight. Then crouch back down, bringing the bar back to the ground. You should end up in the starting position. Do three sets of 10-15.