STRENGTHEN YOUR LOWER BACK

          STRENGTHEN YOUR LOWER BACK

What is the best exercises to strengthen your lower back, which you can do at home?

Strengthening the muscles of the lower back can help prevent injuries and improve posture. Here are some exercises you can do at home to strengthen your lower back:

1. Supermans: Lie face down on a mat with your arms and legs extended. Lift your arms, legs, and chest off the ground simultaneously, hold for a few seconds, then lower back down. Repeat for several repetitions.
2. Bird Dog: Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm and left leg, keeping them straight and parallel to the ground. Hold for a few seconds, then return to the starting position. Repeat with the opposite arm and leg.
3. Glute Bridges: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then lower back down.
4. Cat-Cow Stretch: Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Inhale and arch your back, dropping your belly towards the ground and lifting your head and tailbone. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees.

Remember to start slowly and gradually increase the number of repetitions and sets as your strength improves. It's also important to maintain good form and stop immediately if you experience any pain. If you have any pre-existing conditions or concerns, it's best to consult with a healthcare professional before starting a new exercise routine.