Over 97% of lower back pain cases are caused by musculoskeletal issues. Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. Strengthening the lower back, abs, legs, and buttocks is a mandatory.
According to researchers, exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process.
Below, we explain how to do 5 exercises that strengthen the lower back and may help people manage lower back pain:
1. Bridges
Bridge stretch.
Bridges work a person’s gluteus maximus, which is the large muscle of the buttocks. People engage this muscle when they move their hips, particularly when they bend into a squat.
The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.
To perform a bridge:
Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
Press the feet into the floor, keeping the arms by the sides.
Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
Squeeze the buttocks with the shoulders remaining on the floor.
Lower the buttocks to the ground and rest for a few seconds.
Repeat 15 times and then rest for 1 minute.
Do 3 sets of 15 repetitions.
