4 Exercises on How To Strengthen Your Back
When you are having lower back pain on the right or left side it is crucial to try to strengthen your back. A strong back will have proper stabilization. When you have strong hip, leg and back muscles the chances of having lower back pain are very slim. There are a lot of different back exercises, but doing only a few of them is enough. You don’t have to kill yourself working out these 4 exercises will be enough. They may not be easy but they give amazing results. The 4 exercises on how to strengthen your back.
The best exercise to strengthen and stretch your spinal muscles. It also has a great effect on your legs and arm muscles. To do the exercise you will need to lie down on your back and put your feet and hands shoulder width apart. Lift your hips and push off with your hands and feet. Imagine your belly button touching the ceiling, and your spine will automatically make an arc.
Hold the position for around 3 seconds. If the exercises becomes too easy you may lift one hand or leg up. To make it really hardcore lift your right arm together with the left leg.
This is the second most effective exercise to strengthen your spinal muscles. The side plank exercise will also build up your abdominal muscles. To begin the exercise lie on your left or right side, keeping the elbow on the ground. Next step is to lift your hips up like in the picture. Hold the position for around 30 seconds and then do the same thing on the next side.
If it becomes too easy try to stand on only one leg (like in the picture). To make it even harder instead of putting pressure on your forearm do it with a straight arm and put all of the weight on your palm.
It is time to let your spine rest a little and work out your legs. Having strong legs is very important. It reduces any risks of having lower back pain. This exercise will do just that. Stand with your legs shoulder width apart and then put your right or left leg forward. In this position do a squat hold it down for up to 2 seconds and do the same thing on alternate leg. Check the pictures to properly understand the exercise.
If you want to make the exercise harder pick up some weights. If you don’t have any – water bottles will be enough.
The exercise is a great finisher and it is the least challenging one. It will improve your balance and make it easier to hold a straight back. It will strengthen and stretch your buttocks, tights, hamstrings, lower and upper back. To begin doing the exercises you will need to get on your knees and palms. Keep the hands and legs, shoulder width apart. It is important to keep your spine straight. The next step is to raise your legs and opposite arm, hold it for around 4 seconds. Do the same thing on opposite side
Conclusion to How to Strengthen Your Back
By using all of the 4 exercises together in a combination with each other you will quickly see results. The exercises should be done around three to four times a week. The above exercises are the most effective and efficient strengthening workouts. Now you know how to strengthen your back, go ahead and try the exercises out. Soon enough it will be your new habit.