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Entire classes are devoted toabs,glutes, andarms, but lower back?
Its kind of forgotten about!
Not just one thing causes lower back pain.
certified personal trainer and founder of Love Sweat Fitness
From more severe issues such as arthritis and disc herniations to postural issues that weaken the muscles of thelowerback.
Exercising your back keeps those muscles strong, which can help prevent pain.
In this day and age, we tend to spend a lot of time sitting, says Philips.
Really everyone can benefit by strengthening this area.
Your posture is about to be so damn good.
Want to know how to strengthen your lower back?
Keep reading for the moves.
These muscles are really key in supporting your spine and lower back.
Hold it, and release slowly.
certified personal trainer and founder of Love Sweat Fitness
Repeat a few more times.
Looking for more back-strengthening moves?
Check out our Trainer of the Month Club vid on that exact topic:
2.
Bridge pose
Dunlop says working your glutes pulls double-duty for back strength, too.
Theyre responsible for all our movement, which is why strengthening them really helps your lower back.
Hold for a few seconds before carefully lowering back down.
This strengthens your glutes without putting as much pressure on your lower back as squats, Dunlop says.
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Creating a light brace to your core and keeping your feet anchored.
you lift the torso up hovering above the ground approximately three inches, says Philips.
I like to repeat this exercise 10x and add small pulses for 10.
Donkey kicks
This is another glutes workout move that Dunlop says doubles as a lower-back helper.
Slowly lower it back down to the ground.
Repeat for 90 seconds, then switch legs.
Heres what a proper donkey kick looks like IRL:
5.
How to do it:Start laying on your side with one forearm down.
How to do it:Stand with your feet shoulder-length apart.
Hold for one second, and then slowly come back to the starting position.
Repeat for 90 seconds, then switch legs.
Lift your arms and legs a few inches up off the floor.
Hold for 30 seconds before coming back down.
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