6 Exercises to Strengthen Your Lower Back

Lower back pain is one of the most common causes of disability in the United States. Unfortunately, it impacts nearly 31 million Americans. In fact, lower back pain is the fifth most common reason for doctor office visits in the U.S. and equates to 149 million lost days of work each year. The issues with lower back pain go on and on.

Causes of Lower Back Pain

Lower back pain can originate from any number of issues. Some of the most common causes of lower back pain include, but are not limited to:

  • Subluxations in the spine
  • Weak abdominal muscles
  • Weak back muscles
  • Poor form when lifting
  • Sedentary lifestyle
  • Muscle strains
  • Neurological disorders
  • Herniated discs

Exercises to Strengthen Your Lower Back

Strengthening the core muscles can be a great tool to help treat and prevent back pain. By strengthening the lower back, you help correct poor posture, muscle imbalances, and weak muscles. Here are 6 exercises to help strengthen the lower back and reduce back pain!

  1. Foam Rolling. Place the foam roller on the floor. Lay on top of the foam roller so that the end of the foam roller is at the base of your spine and the other is toward your head. This should have the foam roller aligned with your spine. Next, place your feet flat on the floor and allow your arms to rest by your sides.
  2. Hip Raises. Lie down with your back against the floor. Place your feet on a box or chair that allows your knees to bend at a 45 degree angle. With your feet shoulder width apart, push down through your heels and lift your butt off the floor. The goal is to make a straight line from your knees to your shoulders. Hold this pose for approximately 2 seconds and then slowly lower back down to the ground. Repeat 15 times.
  3. Superman. Lie down with your stomach on the floor. Reach your arms above your head with your palms turned toward each other. Next, lift your upper body and your legs off the floor. The position should imitate Superman flying. Make sure to engage your lower back and glutes! Hold the pose for 30 seconds and then slowly lower your limbs to the floor.
  4. Plank. Start this exercise by getting into the top of a pushup position. Next, bend your elbows and lower yourself until you are able to safely shift your weight from your hands to your forearms. Keep your back and hips level! Engage your abs and hold the plank for as long as you can. A great goal is to be able to hold a plank for one minute. See where you are and perform 2 to 3 sets.
  5. Kneeling Extension. Start by getting down on all fours and placing your hands underneath your shoulders. Make sure that your knees are directly under your hips. Next, tighten your core muscles while slowly raising your right arm and reaching it out straight in front of you. At the same time, slowly lift your left leg and extend it straight back, pointing your toes to the floor. Hold this position for 10 seconds and then slowly return to the start. Repeat the effort on the other side. Perform 3 sets per side.
  6. Scorpion Stretch. Lie on your stomach with your feet together and arms extended outward to form a T. Have your palms face down, and your forehead on the ground. Next, squeeze your right glute, bend your right knee, and lift your right leg as high as you are able. Next, twist your hips and reach your right foot over to touch the ground outside of your left leg. The goal is to keep your arms and chest on the floor. Reverse the movement to the starting position, and repeat with the left leg. Complete this exercise 5 times per side.

Are you experiencing constant pain in your lower back? Chiropractic care can help. If you’re located in Franklin, TN, drop by Cool Springs Chiropractic. Dr. Hinz and his team have been helping patients with back pain issues for over a decade. Get in touch with their office today for more information. You can also opt for inversion therapy to help with lower back pain but do consult with your doctor before making the decision as it may not be suitable for some people. Once you are sure you just need to purchase a quality inversion table and begin.