As we know that exercise is an important part of our lives and with the change in lifestyle we need to focus upon our body and live a healthy lifestyle. The body postures have been changing with our lifestyle and it is getting worst with time and due to this, we are having problems in our body especially our lower back is being affected the most.
While spending most of the time on electronic gadgets we have taken a toll on our body and we are having lots of problem with the lower back as we are not moving much. So in this article, we will discuss the various exercises that can be performed for our lower backs so that we do not have any sort of problems and also live a healthy life.
5 Best Lower Back Exercises
The best 5 exercises that we can perform for our lower back in order to improve our health our strength and also to live a healthy lifestyle are as follows:
The deadlift one of the most popular lower back exercises is also considered one of the best lower back exercises. The reason why this exercise is considered the best exercise is that it is a good exercise for strengthening the quads, hamstrings, glutes, etc. You need to perform this exercise properly otherwise you can even hurt yourself. You need to stand in front of the bar with the feet hip-width apart and also your knees should be bent at the bottom.
Bar pulling should be done properly with your whole body in control as while pulling the bar you will feel the contraction in your lower back and that is the moment you need to put the bar down on the ground with full control on your body. The exercise will help in improving the strength in the lower back and will also be quite helpful for you.
2. Knee- to- chest stretches
The knee- to- chest stretches are also one of the best exercises for your lower back and it is also not so complex, you can easily perform this exercise without much hassle. The benefit of Knee- to- chest stretches is that they can help in the elongation of the lower back that helps in relieving pain and tension in your body.
You will feel stress-free while performing this exercise. You have to just lie on the floor, bend the knees and the feet should be flat on the floor. Now you have to hold the knee against the chest for 5 seconds and this should be done with both legs and this should be repeated 2 to 3 times each leg and twice a day for better and effective results.
3. Draw- in manoeuvres
The draw- in manoeuvres is an outstanding exercise for your lower back as it helps not only strengthening the lower back but will also stabilise it. This is more effective on the front and the side of the abdomen. It will not only stabilize the lower back but will also help in stabilising the spine.
You will need to lie on the back with knees bent and feet flat and breathe deeply. Now pull the belly button towards the spine, tightening the abdominal muscles and keep the hips still and try to hold the positions for 5 seconds and repeat it 5 times for better results.
4. Pelvic tilts
The pelvic tilt exercise is one of the best exercises for the lower back as it is also quite easy to perform this exercise. The pelvic tilt can help in releasing the tight back muscles and also help in keeping the hem flexible. For performing this exercise lie on your back with knees bent and flat fleet and keep the arms by the sides. Now create an arch in the lower back and push the stomach out. Now hold for 5 seconds and relax. Now increase the number of repetitions.
The last exercise on this list is superman that is also the best lower back exercise for everyone and is also an effective exercise without carrying any sorts of heavyweights. The superman exercise will work on the glutes and the lower back. Lie with your face down on the floor with your arms out in front of you and palms down. Now you will feel the contraction in the glutes and lower back. Hold this position for 3 seconds then lower your arms and legs back down.
This is the best lower back exercise for everyone having problems in the lower back. The Superman exercise is the best because it has many benefits on your body and also you perform this exercise without any hassle just lay down in the superman pose and that is from where this exercise has got its name.
These are various exercises that best for the lower back. So you follow these exercises in order to stay fit. You need to perform all the exercises properly so that you do not hurt yourself or any sort of injury occurs because these injuries can stay for life long. These are the best exercises that you will be performing so you should know everything about them before performing them.
The exercises are necessary for the lower back of everyone. So do all the exercises carefully so that you do not get injured and it will help you to stay fit and healthy. So in order to stay strong and healthy and also in order to get stronger lower back these 5 lower back exercises that are mentioned above. The lower back exercises are mandatory for everyone so you should not overlook this and start exercising.
Exercising is an amazing art form that can be used by everyone to its best utility in order to stay happy, health and fit. No unwanted pain and problems will occur in your body if you exercise regularly and properly in a routine. So be aware of the lower back problems and take proper precautions and perform exercises.