ActiveWorkoutsStrengthen your lower back at home with these five PT-approved bodyweight exercisesBuild up strength in this essential spot to move more efficiently and feel betterWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsStrengthen your lower back at home with these five PT-approved bodyweight exercisesBuild up strength in this essential spot to move more efficiently and feel betterWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Build up strength in this essential spot to move more efficiently and feel better
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Shutterstock)
(Image credit: Shutterstock)
Our lower back can often get put to the bottom of the pile when it comes to training, or worse, forgotten about altogether. It’s only once it’s finally throbbing with pain that we decide to give it some well-overdue TLC. To try and reduce this, you need to turn your attention to strengthening your core, and Personal Trainer andOner ActiveAthlete,Mia Greenhas five exercises that can help.
“Keeping active and allowing your body frequent movement daily can be very important in actually making sure the lower back pain doesn’t turn chronic or progressively worsen,” says Mia. Basically, sitting around and doing nothing all day can lead to your back becoming stiff as a door andresearchshows it can weaken the core muscles. Here’s five low-impact exercises Mia recommends to strengthen your lower back…
Bird dog
(Image credit: Getty Images)
(Image credit: Getty Images)
“This exercise is great for all ages and abilities,” says Mia. “It’s a go-to back strengthening exercise as it minimizes the movement in your lower back and strengthens the muscles that support the spine. Moving your opposite leg and arms simultaneously also improves balance and stability.”
How to:
Sets/reps:3 sets for 6 reps on each side
Superman
(Image credit: Shutterstock)
(Image credit: Shutterstock)
“This exercise is low-impact, but strengthens the spinal erectors (the deep muscles of the back that run the length of the spine on either side). These support the back and help us bend and twist.”
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How to:
Sets/reps:3 sets for 6 reps on each side
Deadbug
(Image credit: Getty Images)
(Image credit: Getty Images)
“The deadbug is a simple, yet effective exercise targeting your deep core muscles, which help to stabilise and protect your lower back. It can be performed with either just your bodyweight, or you can some weights, like a pair ofdumbbells.”
How to:
Reps/sets:3 sets of 8 on each side
Plank
(Image credit: Getty Images)
(Image credit: Getty Images)
“The plank activates the muscles responsible for spine stabilization. It also strengthens your upper body and lower body, particularly the shoulders and glutes, which aid good posture and can therefore alleviate back pain.”
How to:
Reps/sets:3 sets of 30 seconds
Glute bridge
(Image credit: Getty Images)
(Image credit: Getty Images)
How to:
Reps/sets:3 sets of 8 reps
Looking for more core exercises to help your lower back? Check out thisthree-move beginner Pilates workout,from a qualified Pilates teacher, or this10-minutecore routine. Always remember, always consult with your GP if you’re struggling with long-term back pain.
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