Lower back exercises can work miracles! They can relieve back pain and realign your posture, and you don’t even have to go to the gym. You can be your own personal trainer in the comfort of your own home with these simple exercises for your lower back.
After hours of sitting down at the office, you’re going to start feeling some pain in your lower back. This is the result of bad posture. Fortunately, there are some quick and easy exercises to relive lower back pain which you can do at home, without any heavy equipment.
7 Quick & Easy Lower Back Exercises to Improve Posture
A classic plank doesn’t just give you proper posture, it builds a strong core as well. While you’re holding your body inches off the floor, with your weight on your forearms and feet (with the rest of your body off the ground), this simple exercise strengthens your abdominal muscles, shoulders, and back. Do this for 30 seconds every day and you’ll start noticing less pain in your back, as well as an increase in your core strength.
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This exercise is a lot simpler than a plank, and you don’t need to be a superhero to do it. Just lie face down on the floor with your arms stretched out in front of you, then lift your arms and feet off the floor, making sure to keep your middle pressed to the floor. While your body forms a “U” shape, this exercise targets the erector-spinae to help you maintain a proper posture.
The swimmer exercise is similar to the superman exercise where you lie face down on the floor. But instead of putting your hands beside your shoulders, stretch them out in front of you, and lift your arms and legs into the air. Then move your arms and legs like you’re swimming.
4. The Cobra
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If you’re looking for something a little easier than the swimmer and the superman, the cobra is a great exercise to stretch your back. When you lie face down on the floor with your hands beside your shoulders, push off with your hands while the rest of your lower body stays rooted to the floor. Hold this position for 10-60 seconds and repeat 3 more times to really stretch your lower back. To really get the most out of this exercise, make sure to fully exhale at the top of your form and relax your back. This realigns your spine, helping with posture and pain relief.
Another easy lower back exercise which doesn’t really need any equipment is the tabletop. Just lie on your back with your knees bent, then raise one leg until your knee is above your hips. Hold this position for each leg for 10-15 seconds and do it 3-4 times. If you really want to strengthen those abdominal muscles, this exercise is more effective than sit-ups.
6. Pelvic tilt
A simple exercise to keep you core in shape for the upcoming holidays is the pelvic tilt. pic.twitter.com/cRVzZeypvl
— sunrise pt (@sunrisepts) September 30, 2015
The pelvic tilt is just like the tabletop where you lie on your back with your knees bent, but instead of raising your legs, you just suck in your stomach until you feel it pushing your back against the floor. Hold this for 6 seconds and repeat 8-12 times to really straighten your back.
7. Stand tall
If you don’t want to lie down or sit down, then just stand against a blank wall. By pressing your whole body against the wall, you’ll feel a gap between your lower back and the wall. This position is going to return your back’s natural arch and give you proper posture. It’s simple, but highly effective!
Need more motivation to get started with your home workout? Watch this short video from TED-Ed about the benefits of proper posture!
Sitting down for long hours at a time causes great strain on your lower back, as well as ruining your posture. Now, you can combat that and relieve that back pain with these simple lower back exercises. Spend a few minutes a day — before you take your cup of coffee in the morning — bending your back a little, and you’ll have proper posture and no back pain for the rest of the day.
Do you experience back pain and bad posture? What exercises do you do to combat it? Comment your own suggestions below!