There are a number of ways to strengthen the lower back and most of these workouts target the lumbar region or the erector spinae muscle. Some exercise programmes require equipment and some require only the participants body weight. This article will offer some back exercises categorised into the different equipment needed in order to perform them.
Weights and equipment
Barbell deadlift Keep the back as straight as possible, bend the knees and grasp the bar with a shoulder width grip. Start the lift by pushing with the legs simultaneously getting the torso in an upright position. Stick the chest out and bring the shoulder blades back. To place the weight down, bend the knees while keeping the torso forward and the back straight. Back hyperextensions Lie face down on a hyperextension bench tucking the ankles under the footpads. Make sure that the upper thighs lie across the wide pad leaving enough room to bend at the waist. Bend forward slowly at the waist, keeping the back flat. Slowly raise the torso back to the initial position.
Hug a ball
Straddle an exercise ball between both legs and lower the hips to the floor. Place the arms around the ball, adjust the legs so that the feet are flat on the floor and the knees line up with the ankles. Keep a good grip so the ball does not roll and hold for 30 seconds.
Roll the torso forward onto the ball so the hips rest on top and become the highest point of the body. Rest the hands and feet on the floor. The arms and the legs can be slightly bent or straight depending on the balls size.
This stretch also develops strength in the torso and shoulders.
Superman The starting position involves lying straight and face down on the floor. the arms should be fully extended in front. Simultaneously raise both arms, legs and chest off the floor and hold for five seconds. This also results in core strengthening. Standing pelvic tilt The feet should be hip distance apart. Bend the knees slightly to keep them springy. Move the pelvis forward and backward before holding the tailbone forward. Hug knees to chest Lie on the back and pull both knees up to the chest. Hold the arms under the knees, as over would put pressure on the joints. Slowly pull the knees toward the shoulders. Please Note All above exercises act as a guide and should not be performed without first consulting a GP and a trained exercise professional.