Many people looking for core strength neglect lower back exercise while focusing on the abs. This is a huge mistake as the muscles of the back are vital for core strength. If you are undertaking any kind of workout program or even for normal day to day life, the back must be strong to avoid back injuries.
Why You need Lower Back Exercise
The first thing to say when we consider lower back exercise is that especially if you have current back pain or a recent injury or medical condition you should consult with your doctor or physiotherapist before undertaking any exercise program. Your back isn’t the only thing that gets injured while doing exercise, knees usually get injured and many people suffer disabilities.
While gentle stretching and controlled movement is generally good for healing back injuries, intensive exercise is usually better postponed until your pain is gone. Also, there are many causes of back pain and some require more rest than others.
Assuming you are fit and well, there are a number of exercises that can be undertaken to improve your lower back strength. Some of the best of these are included lower back exercise in the series of stretches and poses known as yoga.
Yoga as Lower Back Exercise
Many of the forms and postures are a perfect lower back exercise for improving the flexibility and strength of the back.
There are many different muscles in the back and if any of them are neglected, as they often are if we do not perform regular stretching exercises in all directions, they become tight. This can lead to distortion of the spine (causing back pain) or injuries when these neglected muscles are suddenly called into action.
If you do not want to join a yoga class, you can perform the same lower back exercise at home. Find a yoga DVD that includes the poses that you need. If you are looking online, searching for the Indian names of the stretches or poses (called asanas in yoga) makes them easy to find
Look for the following lower back exercise stretches or postures:
- pelvic tilt (not strictly a yoga pose but you will find it on many yoga sites)
- knee to chest (pawanmuktasan)
- supine twist (supta matsyendrasana) or half spinal twist (ardha matsyendrasana)
- cat (marjariasana)
- cobra (bhujangasana)
- downward facing dog (adho mukha svanasana)
It is important to do them all because they have different and complementary actions on the spine. In other words, they balance each other out.
Lower Back Exercise – Watch your posture
Move into each position slowly and be sure to follow all of the instructions, noticing especially the correct position of your head. You can hold each position for 2-3 minutes. You will probably find that you can comfortably increase the stretch once or twice while you hold, as your lower back exercise muscles become accustomed to the pose,.
Do not expect to be able to do the pose to the full extent demonstrated by the teacher. This is especially true if you are more muscular than the teacher or others in the class. A muscular body will be less flexible. There are also differences between the sexes in how far they can stretch in certain poses. That is natural and nothing to be concerned about.
Yoga is not a competition, it is just about increasing your own flexibility within the range that you have. And in your case it is a great lower back exercise.
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Keep in mind that yoga exercises should never stress the muscles or the spine. Do not try to stretch to your limits. You should be able to breathe freely without constriction at all times during your lower back exercise program.
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