3 of the Best Exercises for the Lower Back
By Virginia Laird
While many people head to the gym with a goal to have better looking abs, stronger arms, or leaner legs, it is vital to strengthen the back. The benefits of strengthening the back are countless. Working to make the back strong can lead to a healthier posture. Chiropractors suggest that posture is directly linked to health. Some of the very best exercises for the lower back include:
- The front squat
- The deadlift
- The rolling spine plank
The Front Squat
The squat, as most people call it, puts very little stress on the back. A great way to add resistance for the back is to do this exercise with light weights. Chiropractors suggest using correct squat form in order to prevent back pain. The proper form is as follows:
- Stand with feet slightly wider than the hips
- Body weight should be held over the heels
- Bend the knees slightly
- Lower the buttocks as far down as possible
- Straighten the knees, returning to the starting position
The Deadlift
The deadlift can be great for the back. Although weights are necessary, it is suggested by chiropractors not to use too much weight when tackling this exercise. Correct deadlift form includes:
- Start with feet shoulder width apart
- Keep knees slightly bent
- Hold the weights (dumbbells) with straight arms, at the sides
- Lean forward at the hips until the core of the body is parallel to the floor
- The dumbbells should reach toward the floor as the body leans forward
- Lift the core back to the starting position
The Rolling Spine Plank
Chiropractors suggest planks are among the very best exercises for the back, as well as the posture. The rolling spine plank can help to release tension in the back and strengthen the muscles. Correct rolling spine plank form is:
- Start in the downward dog position (a yoga position)
- While lowering the hips to the floor, roll through the spine into a plank and hold for a few seconds
- Bring the hips back toward the ceiling, returning to the starting position
For those who may have issues with back pain, it is a good idea to get checked out before beginning a workout plan. The chiropractors at The Joint Chiropractic in your community can help you get started on a personalized plan to prevent back pain.
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Costa Mesa, Calif.
