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How to strengthen the lower back

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.<br><br>

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How to strengthen the lower back

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  1. How to strengthen the lower back

  2. 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.

  3. Strengthening exercises 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.

  4. Glutebridge The 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.

  5. 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.

  6. Bird-dog The 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.

  7. Plank The 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 quadratuslumborum, which is the deepest back muscle. It extends from the lowest rib to the pelvic bone.

  8. Side plank The side plank is a modified version of the plank that works the quadratuslumborum as well as the gluteus medius and tensor fascia lata (TFL). These muscles are important for hip stability.

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