Core workouts in particular strengthen your spinal muscles which significantly affects your lower back

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In order to ease lower back pain, you need to work on your kinetic chain’s strength and flexibility. You also need to focus on core workouts because that’s where your spine and spinal muscles get a lot of support. Strength exercises and lower back stretches will do all the work for you, given that you do them consistently. Here are five exercises to strengthen your lower back: 

 

Plank

 

  1. Start in a pushup position but bend your arms at your elbows so your weight stays on your forearms 
  2. Keep your abs engaged and clench your glutes. Make sure your body is straight from head to heels 
  3. Stay on the position for as long as you can

 

Stability ball reverse leg 

 

  1. Begin by standing tall with a stability ball behind you by two to three feet
  2. Make sure you balance your right foot before you put your left leg onto the ball behind you 
  3. Then, bend your front leg and roll with the ball steps away from your left foot. Your front leg must be a 90 degree angle 
  4. Then, pull your back leg into a start position. 
  5. Do this consistently while you switch feet

 

Glute bridge

 

  1. Lie face up on the floor while your knees are bent and feet are flat on the ground. Remember to keep your arms on your side with your palms facing down 
  2. Then, lift your hips from the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes and keep your core engaged as you do this process
  3. Stay on your bridged position for a couple of seconds before you head down again
  4. Do this consistently 

 

Locust pose

 

  1. Lie on your belly with your chin on the floor. Keep your legs together, arms on the side of your body and palms down 
  2. Pull your knee cap by squeezing your thighs and hips
  3. Breathe hard before you lift your legs, head, chest and arms off the floor. Make sure to reach out through your fingers, toes and crown of the head. Keep your neck coordinated with your spine 
  4. Then, drop your shoulders down and back while pressing your chest forward. Keep your legs and hips pressed down into the floor
  5. Lastly, release by exhaling and slowly lowering your chest, head, arms and legs to the floor. Turn your hips from side to side to release tension in your lower back

 

Back extension 

 

  1. Begin by placing your thighs on the pad. Remember to bend your knees slightly and secure your feet so you keep them in line with your knees. Extend your arms towards the floor 
  2. Then, exhale and move up with your shoulders, spine and hips aligned. Engage your core and gently slide your shoulders back
  3. Inhale and then bend down from your waist as you touch the floor
  4. Do this consistently