Strengthening exercises for the lower back can help stabilize the lower spine and support the upper body. They may also help alleviate and prevent lower back pain. Show
Stretching the back muscles after completing a back-strengthening routine can help prevent muscle soreness and injury. It may also provide additional benefits, such as improving range of motion and flexibility. This article outlines strengthening and stretching exercises for the lower back. Together, these may help people minimize and manage lower back pain. The following exercises can help strengthen, stabilize, and support the lower back. The North American Spine Society notes that a person should stop performing a back exercise if it leads to acute or increased back pain. Glute bridgeThe glute bridge works a person’s gluteus maximus, the largest of the gluteal muscles, or glutes, that form the buttocks. This muscle engages when a person extends their hips, such as when they stand up out of a squat. It also helps with both external rotation, which is when the knee and hip open away from the body, and abduction, which is when the leg lifts away from the body. According to a 2019 review, researchers have linked weak gluteus maximus muscles to lower back pain. Strengthening these muscles may help prevent this symptom. The glutes help stabilize the lower back by acting as both a stabilizer and a mobilizer. Strong glutes can stabilize and support the lower back and hips, and they can also help stabilize the knees when they are extended. To perform a glute bridge, a person should follow these steps:
Bird-dogThe bird-dog works the gluteal muscles. It also exercises the back extensor muscles, which attach to the back of the spine and allow a person to stand, bend, and lift objects. To perform the bird-dog exercise, a person should follow these steps:
PlankThe plank exercise primarily works the abdominals, but it also engages the arms, shoulders, hip flexors, and feet, making it a good full-body stability exercise. This position may also activate the back extensor muscles and the quadratus lumborum, which is the deepest back muscle. It extends from the lowest rib to the pelvic bone. A person can perform a plank by following the steps below:
Modification: A person can make the exercise less challenging by bending the knees slightly and keeping them on the ground. They should focus on maintaining a straight line from the knees to the shoulders. Side plankThe side plank is a modified version of the plank that works the quadratus lumborum as well as the gluteus medius and tensor fascia lata (TFL). These muscles are important for hip stability. A side plank involves the following steps:
Modification: Anyone who finds this exercise too difficult can keep the bottom knee slightly bent and on the ground. Abdominal drawing-in maneuverStrong abdominal muscles help support the spine and keep the hips properly aligned. Weak abdominal muscles can result in poor core strength, which can cause lower back pain. The transversus abdominis (TA) is a deep abdominal muscle that helps stabilize the spine. The abdominal drawing-in maneuver (ADIM) is an exercise that can help strengthen the TA. To perform the ADIM , a person should follow these steps:
Abdominal crunchesAbdominal crunches help develop a strong core that provides better spinal support and hip alignment. Abdominal crunches involve the following series of movements:
According to the American Academy of Orthopaedic Surgeons, a person should follow their back strengthening exercises with back stretching exercises. This approach helps restore range of motion and flexibility while preventing muscle soreness and injury. Below are some lower back stretching exercises that people can incorporate into their daily routine. Knee-to-chest stretchesKnee-to-chest stretches can help elongate the lower back muscles, relieving tension and pain. A person can perform the knee-to-chest stretch as follows:
Kneeling back stretchThe kneeling back extension can help stretch the lower back muscles, easing pain and tension in these areas. To perform the kneeling back stretch, a person can follow these steps:
Modified seated side straddleThe seated side straddle exercise stretches the hamstring, the abductors, and the extensor muscles in the middle and lower back. The seated side straddle requires a person to follow these steps:
Together, lower back strengthening and stretching exercises can help improve the strength, stability, and flexibility of the lower back. In doing so, they may help alleviate and prevent lower back pain. If any of the back exercises above make back pain worse, it is vital to stop doing them immediately and contact a doctor. How do seniors strengthen their core and back?5 Core Exercises for Seniors. Abdominal Bracing. This is the simplest exercise you can do, and it's a great place to start if you're just easing yourself into exercising. ... . Seated Knee Lifts. For a nice progression from your abdominal bracing, you can start taking on some seated knee lifts. ... . Seated Side Bends. ... . Deadbug. ... . Bridge.. How can seniors strengthen their lower back?Starting seated, feet flat on the floor, bring your hands to your lower back, with your fingers facing down and thumbs wrapped around your hips toward your front body.. Press your hands firmly into your hips/lower back and inhale.. As you exhale, gently arch your spine, leading with your head.. How do I strengthen my core after 70?5 of the Best Core Exercises for Seniors. Superman. Targets: Lower and upper back muscles, plus the glutes. Lie facedown on the ground. ... . Side Bends. Targets: Obliques. ... . Wood Chops. Targets: Obliques. ... . Dead Bug. Targets: Upper and lower abdominals. ... . Plank. Targets: Your entire core.. How do you strength your core when you have low back problems?Living With Back Pain?. Planks. Start in a push up position, bend your arms, and support your body with your forearms. ... . Bird dog. Get on all fours, making sure your spine is neutral (not arching up or down). ... . Mad cat. Position yourself with your hands and knees on floor. ... . Crunches. ... . Bridges.. |