Our team at iMed Regeneration Center specializes in physical rehabilitation, developing exercise plans to strengthen your back. Read on to learn a few back exercise basics and five exercises you can do at home to strengthen your lower back muscles.
Back strengthening basics
Building and maintaining a healthy, pain-free back requires more than five strengthening exercises. A comprehensive program should include stretching and mobility exercises that target your entire core.
The core refers to all the muscles that stabilize and move your trunk, including the muscles in your lower back. If you only exercise one group of muscles, you end up with an imbalance that increases your risk of injuries.
Before you exercise
It’s always a good idea to talk with a doctor before starting an exercise program, but it’s essential to check in with us first if you already have lower back pain.
We need to make sure that the exercises you do are safe for any existing back conditions. Otherwise, you can end up in more pain or cause further damage to your back.
And finally, don’t do any exercise, including the five we recommend here, if it causes pain. If your lower back starts to hurt, stop exercising and schedule an evaluation.
Five exercises to strengthen your lower back
Start slow and be patient because it takes at least six weeks to produce results.
Prone arm and leg raises
Lie on your stomach with your arms stretched out over your head. Be sure your body is in a straight line, with your neck in line with straight legs. Then slowly raise and lower each arm and leg, lifting and reaching out using one limb at a time.
The Superman
Once again, lie on your stomach and extend your arms over your head. Now lift your arms and legs off the floor at the same time. Hold the position for 5-15 seconds.
Arm and leg raises
This is similar to the first exercise we listed, but you do this one on your hands and knees. Be sure your hands are under your shoulders and your knees are under your hips, then begin the exercise.
Slowly lift and straighten one arm, hold it for 5 seconds, and slowly lower it. Repeat this with each arm and leg, always keeping your neck and back straight (don’t arch your back).
Alternate arm and leg raises
This exercise is similar to the previous exercise, but you lift and hold alternate arms and legs.
After getting on your hands and knees, simultaneously lift your left arm and right leg and hold, then reverse, lifting and holding your right arm and left leg. During each lift, your arms and legs should be parallel with the floor.
Cat curls
This exercise is also done while you’re on all fours, with hands and knees on the floor and your back and neck in a neutral or straight position.
Slowly tighten your abs and round your back toward the ceiling. Hold this position for five seconds, then return to a neutral position.
Next, do the opposite movement, slightly arching your back as though you’re bending backward. Hold for five seconds and go back to the neutral position.
As specialists in physical rehabilitation, we at iMed Regeneration Center develop a customized exercise regimen designed to relieve your pain, strengthen your lower back, and restore optimal function.
If you’re ready to improve the health of your back, call us today or book online for an appointment at our Colorado Springs, Colorado, center.