10 Exercises to Boost Your Lower Back Strength

Doing exercises regularly strengthens the core muscles and reduces the stiffness in the back. It is one of the important steps to alleviate and prevent back pain. Core muscles unlike muscles of the arm and leg are not used much in day-to-day activities and hence they need a formal strengthening regime. These will then be able to support the spine and withstand stress in a much better way. Here we explain how to do these exercises to strengthen your core muscles.

1. Tummy Tuck in

• Lie on the floor with hip and knee bent, feet slightly apart and arms by the side of the body.
• While breathing out, contract the abdominal muscles and pull the belly button toward the spine.
• Hold the position for 5 seconds and then repeat this 10 times.

2. Bridges

• In the same resting position, press your feet down and raise your buttocks off the ground while keeping the arms by the sides. 
• Hold the position for 5 seconds and repeat this 10 times with adequate rest in between.

3. Knee to Chest Stretch

• With the same starting position, bend your hip and knee and pull the knee towards the chest using both your hands.
• Hold this position for 5 seconds keeping the abdominal muscles tight.
• Return to the starting position and repeat with the opposite leg.
• Repeat it 10 times on each side.

4. Lower Back Rotational Stretch

• Get into the starting position and gently roll both bent knees over to one side.
• Hold the position for 5 seconds and then roll the bent knees to the opposite side.
• Repeat 10 times on each side.

5. Partial Curls

• Get into the starting position and tighten the abdominal muscles.
• Raise the head and shoulder as shown in the picture, about 2 inches off the ground.
• Hold for 5 seconds then return to the starting position and repeat 10 times.

6. Air Cycling

• Simply get into the position and enjoy this exciting form of exercise.
• 5 seconds is a good start and repeat it 10 times.

7. Lateral Leg Lift

• Lie on one side with both the legs together and tighten the abdominal muscles.
• Raise the top leg to about 30 degrees, and hold this position for 2 seconds.
• Repeat 10 times on each side.

8. Superman

• Lie down on your belly with arms outstretched above the head and legs stretched out straight.
• Tighten the abdominal muscles and raise both the arms, chest, and legs above the floor as much as comfortable.
• Keep the head straight in line with the trunk, avoid straining the neck muscles
• Hold the position for 2 seconds and repeat the same 10 times.

9. Prone Arm and Leg Raises

• Lie on the belly with arms outstretched overhead as shown in the picture.
• Gently raise one arm and hold the position for 5 seconds.
• Repeat this 10 times on each side and similarly repeat it on each leg also.
• Work alternate limbs by lifting the right arm and left leg at the same time and then the reverse pair.
• Raise arm/leg to a comfortable height only.

10. Arm and Leg Raise

• This exercise is similar to the previous exercise, except that it is done with hands and knees on the floor, with hands in line with the shoulders and knees directly under the hips.

The exercises may be done on the floor on a yoga mat. Do all the exercises twice a day. Start with fewer repetitions and gradually increase as the back strength gets better. If any particular exercise increases the pain then avoid that for a few days before trying it again. If the back pain does not get better despite maintaining a good posture and exercising the back then you need to see your spine doctor.