Either because we spend a lot of time sitting working or because we have made an overexertion with a bad body posture, the lower back it can give us quite a few problems, especially for the lower part of the back. Low back pain is one of the most common pain in adults, mainly due to Sedentary lifestyle or to take bad postures sitting or lying down.
If you are suffering a lot of pain in this area or want to work on it to prevent them, in this article we give you a series of tips on how to strengthen the lower back and also 4 exercises, which you can do both in the gym and at home to gradually work out that area. You will only need a little time, with about 15-20 minutes it will be enough and a mat to carry them out.
General tips for both preventing pain and curing it
Whether you already suffer from pain in the lower back or if you do not want to suffer them, we recommend that you follow these series of guidelines:
- Avoid sitting for a long time continued. Get up every so often, and walk a few steps.
- All the hard chairs or with little padding are better than low or soft chairs.
- Avoid lifting weights from the ground. If you have no choice but to do so, try bending your legs for it.
- Better a medium-hard mattress than a soft one.
- Avoid sleeping on your stomach. Sleeping on your side or on your back with a cushion under your knees is recommended.
- When doing the following exercises that we recommend, do not force the movement too much. It is about working the area and strengthening it little by little every day. The movement, therefore, should be light and not forced at all.
- If the discomfort is quite intense do not hesitate to go to your doctor habitual. He will know what to prescribe and what advice to give you so that this pain goes away or diminishes little by little.
Exercises to strengthen the lower back
These are 4 very basic exercises that will strengthen your lower back. They are recommended to prevent pain, or for mild lower back pain.
1 Exercise
Lying face down, with the arms and hands back, on the buttocks, we will look towards the ground, and we will try to raise the trunk more or less an inch from the ground. We will repeat this action between 10 and 15 times. We rest for a minute and repeat a second time.
2 Exercise
We will do the same exercise but this time also strengthening the upper muscles of the trunk. To do this, also face down on a mat, we will stretch our arms and looking towards the ground, we will raise a handful of the ground. We will repeat the exercise between 10 or 15 times. We rest for a minute and repeat a second sequence.
3 Exercise
Again face down and facing the ground, we will have to do an arm-leg coordination exercise. That is, we will raise the left arm while we also raise the right leg at the same time. We change next, raising the right arm along with the left leg. In this way we will work the whole body at the same time that we work on balance. In the following video these three exercises are very well explained.
4 Exercise
This exercise is known as the "speaker". To do this, with our knees on the ground and our back straight, we bend forward with the intention of stretching our entire back. This stretching exercise is very beneficial for the back especially if we work or spend a lot of time sitting. Stick with the position of "speaker" for 10 seconds and returns to the original starting position, with a slow and precise movement, without forcing. Repeat this stretch 3 times.
As you can see, they are very basic and simple exercises that we can do without any problem and in our own home. If your lower back starts to hurt from now on, you will have no excuses. Since Bezzia We have just told you what to do in these cases, now it only depends on you and your willpower and perseverance. If you already have discomfort in this area, doing them 3-4 times a week will be fine, if you only want to prevent pain, doing them 1 to 2 times a week will be perfect.