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Did you know that low back pain costs Americans at least $50 billion in health care costs each year1? Moreover, if you include lost wages and decreased productivity that number jumpers to more than $100 billion2? 

You do not need to be a part of one of those statistics. Lower back pain is not something that has to be a part of your life and it is avoidable!

 

What is your Lower Back?

The lower back, also called the lumbar spine, is the region of your spinal column that consists of five bones, L1-L5. These vertebrae are larger, thicker and more block-like as they provide stability for your back and spinal column. In fact, it is the center of your body’s balance and supports most of your body’s weight. 

The three main causes of lower back pain are arthritis of the spine, strains and bulging or ruptured discs. Lower back pain is very common; however, that does not diminish the pain that you feel. Additionally, if you are in pain, please seek out medical treatment.

 

How can you strengthen your lower back?

There are many different movements that you can do to strengthen your lower back. Here are a couple of ways we like to strengthen the lower back easily without equipment:

 

1. Supermans

This movement helps your back extensors which run along your spine, helping you maintain an upright position, support your spine and pelvic bones.

  1. Lie on your stomach with your arms extended out in front of you and your legs long.

  2. Lift your hands and feet off the ground approximately 6 inches, or until you feel a contraction in your lower back.

  3. Engage your core muscles by slightly lifting your belly button off the floor. Reach away with your hands and feet, Be sure you look at the floor during this exercise to avoid neck strain.

  4. Hold for 2 seconds.

  5. Return to the starting position and repeat 10 times. 

Having trouble executing this exercise? Watch this video.

 

2. Drawing-in Maneuver

This movement helps stabilize the spinal joints and helps prevent injury during movement.

  1. Lie on the ground with your feet flat on the floor, hip-width apart.

  2. Relax your hands by your sides. 

  3. Take a deep inhale. Breathe out and pull your belly button in toward your spine, engaging your abdominal muscles without tilting your hips.

  4. Hold for 5 seconds and repeat 5 times.

Having trouble executing this exercise? Watch this video.



Why is it important to strengthen your lower back? 

Strengthening your lower back is imperative when trying to live a healthy lifestyle free of pain. By strengthening your supporting muscles around your spine that interact with the spinal column, it will take the strain off the actual spine and the muscles will do their job. Your body functions best when the bones, tendons and muscles all work together.

 

Low-back strengthening exercises are a great way to prevent recurring low back pain and having stronger core muscles will decrease your chance of getting injured. 

Doing little changes in your life like adding in simple movements to strengthen your body will allow you to move freely for years to come! 

 

Wanting to strengthen your lower back and so much more? Please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or give us a call at 214-368-3539.



References: 

  1. In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville, MD.

  2. Katz JN. Lumbar disc disorders and low-back pain: socioeconomic factors and consequences [review]. J Bone Joint Surg Am. 2006;88(suppl 2): 21-24.

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