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How to Safely Strengthen Your Lower Back

Lower back pain is no joke. It is not only irritating and nagging, but it can get in the way of enjoying everyday life. Bending, stooping, lifting, and even walking can become more difficult when you suffer from lower back pain. While some low back pain may need a doctor’s care, other types of pain simply need some tender love and care.

One way to give your lower back a boost is to learn how to stretch your lower back, and how to strengthen your lower back. Check out these exercise that can be used in a lower back workout and other methods of strengthening this important part of the body.

For Stretching

To get a good stretch in your lower back, look to the cat-cow combo and the cobra. Both of these elongate the muscles in the back, which often leads to a release of tension.

To perform the cat-cow combo, get on your hands and knees with your back level. Then, arch your back upward (think of a cat stretching), and then dip your back downward (think of a cow’s natural swaying back). Hold each position for a few seconds, and then switch.

To perform the cobra, lie flat on your stomach, then slowly push your head towards the sky, keeping your palms on the ground, and grounding your pelvis into the floor. Performing either of these daily can improve the range of motion in your back and strengthening the muscles in your lower back.

For Strength

To build the muscles in the lower back, buy hand weights and look up exercises that are specifically targeted at the back muscles. Once you master the moves, add weight to keep it challenging. It can also be helpful to strengthen the core. When the core is strong, it takes a bit of the work off of the back, meaning less strain and pressure. To build the core, look to exercises like crunches, leg lifts, planks, and sit ups.

Other Techniques

Another great technique for strengthening the back is to get regular chiropractic care. Often times, the vertebrae of the back get a bit out of alignment. When this happens, it can cause pain, stiffness, and other negative side effects.

A chiropractor may be able to align those misalignments, getting rid of the negative symptoms and strengthening the back’s natural abilities. To get chiropractic care, try The Joint...the Chiropractic Place. At The Joint, walk ins are accepted everyday and an affordable pricing plan has been set in place to make it easier to get the care you want and need. Use chiropractic care to strengthen and protect your back now and for the future.

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Used under Creative Commons Licensing courtesy of Javier Morales

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