Easy Exercises to Strengthen Lower back
Part 1Active Lifestyle
- Reduce the number of hours you sit at home and at work. Sitting for long periods of time can atrophy lower back muscles over time.
- Do not sit for longer than 30 minutes at a time. Set a reminder on your computer or on your phone to get up and walk around.
- Invest in a sit/stand desk in your office. This desk moves up and down with a hydraulic or hand lift. Alternate sitting and standing throughout your day.
- Studies have shown that people who sit for 8 hours or more a day have a lower lifespan. Try to sit for less than 8 hours each day. If that is not possible, make sure you do not sit for longer than 5 or 6 hours on the weekends.
- Buy a pedometer. Aim to walk at least 10, 000 steps in the course of your daily routine.
- Doctors suggest that 10, 000 to 12, 000 steps is a healthy level of activity. Walking is also very good exercise for your lower back.
- If you fall well short of this level, try to introduce 10 minute walks at breaks, lunchtime, before and after dinner. Then, add a 30 minute walk every day.
Part 2Aerobic Exercise
- Determine if you already experience acute lower back pain. If so, book an appointment with a physical therapist so that they can prescribe exercises that will strengthen your back while reducing lower back pain.
- If you experience low back pain or joint problems, make sure your aerobic and strengthening exercises are low-impact. Running, jogging and jumping can aggravate low back pain.
- Swim for 20 to 30 minutes 3 days per week. Swimming laps using the crawl stroke and backstroke strengthen your entire back, while improving heart function and lung capacity.
- Swimming is an extremely good exercise for people who have joint problems or are overweight. Start with 10 minute swims and increase your time in the water by 5 minutes every 1 to 2 weeks.
- Walk or jog in water. Aqua walking and jogging provide some resistance that helps to strengthen your legs, lower back and mid-back. Start with 10 minutes and move up to 30 minutes 3 to 4 days per week.
- Start a walking routine. Try some variations on a regular walk to increase strength in your lower back.
- Do interval training. Walk quickly for 1 to 2 minutes, and then recover for 3 to 4 minutes. Increase your intervals as you get stronger and improve your cardiovascular fitness.
- Being overweight and obese increases your risk of lower back injury. If you fit into these categories, aerobic fitness should be a significant part of your fitness routine. Doctors recommend 75 minutes of intense cardio exercise or 130 minutes of moderate cardio exercise.