How to Strengthen Lower Back Muscles
There are a number of different muscle groups in the back, with each one extremely important for your physical fitness. In order to perform our professional and personal duties efficiently, we must have strong back muscles. The lower portion of the back is more sensitive and can easily get injured if you are not very careful about your health. Most of the senior citizens do face problems in the lower back muscles, which hampers their overall body movement. However, if you take care of your back when you are young, you are likely to lead a healthy and prosperous life.
Instructions
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1
Roman chair
By using a Roman chair, you can exercise to strengthen your lower back muscles. Get in the Roman chair by resting your hips on the top part, which should be padded. Make sure that your feet are placed comfortably at the bottom. -
2
Lean forward
With your back straight, you may start by kneeling up. You will lean forward naturally with the chair. The position of your arms is very important as they should be either crossed in front of your chest or you may place them behind your neck. By lowering your upper body towards the floor, you should now bend forward towards the hips. -
3
Move down and pull yourself up
Once you get to approximately an 80 or 90 degree angle, you should stop and then pull yourself back to the starting position. This is going to exert a lot of pressure on your lower back muscles, strengthening them as a result. You should do a minimum of 3 sets of 10 repetitions each day. According to most physiotherapists, this is among the best workouts for the lower back muscles. -
4
Stretching
It is highly recommended that you do light stretching of your back muscles before doing workout. This will make sure that the muscles are warmed up and you do not risk tearing them apart. -
5
Avoid jerks
Back muscles can be very sensitive and you may hurt them severely by not exercising in the appropriate manner.
You should make sure that your whole body moves smoothly during exercise and you avoid jerking. Instead of strengthening your lower back, an exercise with jerks will actually worsen the situation.
