The lumbar is the vertebral column that supports most of our body. It is estimated that 8 out of 10 adults have experienced low back pain. Many people experience muscle atrophy because they rarely do physical activity, especially office employees who sit more during work. To strengthen your lower back, start exercising regularly by combining strengthening exercises, muscle stretching, and aerobic or cardiovascular exercises.
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Method 1 of 3: Doing Back Strengthening Exercises
Step 1. Perform a pelvic lift
This movement is useful for strengthening the muscles of the lower body in the abdominal and back area. To reduce the risk of back problems, practice contracting your pelvic muscles to strengthen your lower body.
- Lie on your back with your knees bent and your feet on the floor. Spread your feet hip-width apart.
- Straighten the hollow of your back so that your entire back touches the floor. While breathing deeply, press your back against the floor for 5-10 seconds and then relax again. Do this exercise 10 times.
Step 2. Perform the bridge posture by lifting the pelvis
This exercise is useful for strengthening the lower back muscles and the core muscles that are in charge of supporting the spine so as to reduce the risk of developing low back pain. Lie on your back with your knees bent and your feet on the floor as if you were doing a hip lift.
- Lift your pelvis off the floor while keeping your knees bent and engaging your core muscles. Stop when your pelvis rises to knee level so that it forms a straight line from knee to shoulder like a bridge.
- Maintain this posture for 5-10 seconds while breathing deeply and then slowly lower your pelvis back to the floor. Do this movement 10 times.
Step 3. Perform a posture like swimming on the floor
This exercise is often called the Superman posture. Lie on your stomach on the floor, extending your arms up and bringing your legs together.
- If you are still lying on your back, turn over to your stomach. Straighten your arms up and your legs down.
- Lift both feet a few inches off the floor and swing alternately as if swimming. In addition, you can lift your left leg and right arm at the same time and then lower it. Continue the exercise by lifting your right leg and left arm at the same time.
- Do this movement 10-20 times on each side.
Step 4. Perform table posture lifting one arm and one leg
This exercise stretches and strengthens the lower back while improving balance. Start the exercise from a kneeling position then place your palms on the floor directly under your shoulders and make sure your knees are under your hips.
- Extend left arm forward and right leg back at hip level to form a straight line from fingertips to heel. Try to straighten your back by activating your core muscles. Maintain this posture for 2-3 seconds then return to table posture. Repeat the same movement to train the other side of the body.
- Do this movement 10-20 times on each side. Try to straighten your back and keep your balance. Don't raise your hands and heels higher than your back.
Step 5. Do lunges
This posture is beneficial for strengthening the lower back if done correctly. Start practicing from a standing position with your feet hip-width apart. Make sure in front of you there is an empty area of approximately 1 meter.
- Step your right leg forward while bending and lowering your left knee. Make sure your body forms a straight line from your head to your left knee. Do not lean forward and rest on your right leg. Bend your right knee so that your shin is perpendicular to the floor and your right thigh is parallel to the floor.
- Maintain this posture for a few seconds then return to all position. Do the same movement by stepping your left foot forward. Repeat this exercise 5-10 times for each side.
Step 6. Activate your core with plank posture
Because the lower back muscles are part of the abdominal muscles, you can't strengthen your lower back without strengthening your core muscles.
- Lie on your stomach while straightening your legs. Use your palms and toes to rest so that your body forms a straight line from head to heels.
- If you're not used to the plank posture, you can rest on your knees and palms. Also, you can rest on your toes and elbows so that your upper body is supported by your forearms, instead of resting on your palms.
- Perform a side plank posture to strengthen the core muscles on the sides of the body. Lie on your side resting on one elbow while stacking your ankles together. Make sure the elbow that is used as a support is directly under the shoulder.
Step 7. Use a large ball to practice balance for a more challenging feel
After you've been practicing strengthening your back with the movements described above for some time, it may feel less challenging. Use the ball when you train so you need to keep your balance so that your muscles work harder.
For example: the exercise will be more difficult if you do the bridge posture with your feet on the ball and stay in this position
Method 2 of 3: Doing the Lower Back Stretch
Step 1. Do the cat pose and the cow pose to stretch your back muscles
This posture is usually done when practicing yoga by arching the back up and down while aligning the movement and breath. This movement is beneficial to increase back flexibility if done regularly.
- Start the exercise from a kneeling position while straightening your back. Place your palms on the floor directly under your shoulders and make sure your knees are under your hips.
- As you inhale, enter the cow posture by arching your back down to bring your stomach to the floor while puffing out your chest and pointing your tailbone up.
- As you exhale, enter into a cat posture by arching your back up by pulling in your tailbone and bringing your chin to your chest. Repeat this movement for 10-20 breaths. During the practice, inhale deeply through the nose and exhale through the nose.
Step 2. Do the sphinx posture to improve blood circulation
This posture can help with lower back problems and enlarge muscles by increasing blood flow to the lower back. Start practicing from a prone position while straightening both legs.
- While lying on your stomach, place your elbows under your shoulders so that your upper body rests on your forearms. Press your palms and backs of your feet into the floor while pushing your pelvis forward until you feel a stretch in your lower back.
- Maintain this posture for 1-3 minutes while inhaling through the nose and exhaling through the nose.
Step 3. Do the hill pose to stretch your hamstrings
The hill posture is one of the basic poses in yoga that is useful for stretching muscles throughout the body while training mentally by calming the mind and concentrating. The hamstring stretch is a great way to strengthen your lower back.
- Sit cross-legged on a yoga mat and lean forward. Place your palms on the mat just below your shoulders or slightly forward. Focus on the breath by inhaling deeply through the nose and exhaling deeply through the nose.
- Exhaling, raise your hips as high as you can while straightening your elbows and knees as far as you can until your body forms an upside-down V. Keep your shoulders away from your ears and relax your neck muscles.
- As you inhale, try to lift your hips higher while dividing your body weight evenly between your palms and soles of your feet. With each exhale, focus on stretching your legs by trying to press your heels into the floor to stretch your hamstrings. Maintain this posture for 10-20 breaths and then return to table posture.
Step 4. Perform a waist twisting motion
This movement is useful for stretching and strengthening all core and lower back muscles by moving and rotating the joints between the spine. Lie on your back on the mat with your legs straight on the floor.
- Straighten your arms out to the sides so that your body forms a T. Then, bend your knees and bring them close to your chest.
- While exhaling, lower both knees to the right until they touch the floor. Keep your shoulders in contact with the mat so that the only part of your body that twists is from the waist down. Hold this position for a few seconds while continuing to breathe deeply.
- Bring both legs back to the center while inhaling then lower the knee to the left while exhaling. Repeat the same movement 5-10 times for each side.
Step 5. Perform the child's posture to rest
This posture is one of the poses to end a yoga session that is useful for stretching the lower back without moving. The child's posture can be started by doing the table posture. Continue by lowering your hips to your heels, lowering your body to the floor, then extending your arms in front of you.
- If it still feels comfortable, you can touch your forehead to the mat. Don't bend forward beyond your ability.
- Before lowering yourself onto the mat, spread your knees wider apart so you can move freely and feel more comfortable.
- Since the child's posture is a resting pose, do this as needed while continuing to breathe deeply until you feel ready to return to a sitting position.
Method 3 of 3: Practice Aerobics
Step 1. Get in the habit of walking regularly
Walking is an easy and inexpensive way to exercise and increase physical activity. Walking 15-20 minutes 4-5 days/week will strengthen your lower back and muscles throughout your body.
Take a friend for a walk together so that you are more excited and exercise feels more fun. If you're walking alone, listen to some music, a song, or an inspiring message
Step 2. Start cycling
For people who have back pain that makes sitting more comfortable than standing, cycling is a great way to get cardiovascular exercise. It's better if you are stationary cycling indoors rather than exercising on potholes and bumpy roads.
Cycling is a low impact exercise that is safe for the joints. In addition to strengthening the muscles of the legs, hips, and lower back, this exercise is very beneficial for cardiovascular health
Step 3. Practice interval aerobics
A combination of aerobic exercise and strengthening exercises is a great way to strengthen your lower back without increasing pain. Start practicing following instructions for beginners by searching the internet for free videos.
Doing 3-5 minutes of high-intensity aerobics alternating with strengthening exercises is a way to increase your heart rate without putting too much strain on your lower back
Step 4. Get used to swimming
If there is a swimming pool within easy reach, you can strengthen your back by swimming for 20-30 minutes 2-3 times a week. To prevent back pain from getting worse, master good swimming techniques by taking courses or practicing under the guidance of a private tutor.
- Swimming is a low-impact exercise that is especially beneficial for those with joint problems or who are overweight because the water pressure acts as a buffer.
- For beginners, practice gradually by starting to swim for 10 minutes. Each week, add 5 minutes until you can swim for 30 minutes or more at a time.
- If you don't like swimming, walking or jogging in the water can also increase your body's resistance because these exercises will strengthen your legs and lower back without needing to catch your breath.
Step 5. Buy a pedometer
Try to walk at least 10,000 steps every day. A wrist-mounted pedometer will record your steps as you walk. Certain models can connect to the internet and provide an application to monitor progress.
- Choose a pedometer that is easy to use and helps you reach your target. There are pedometers that are very simple and others that have a lot of features.
- If you're just starting an active lifestyle, set a realistic initial goal and then gradually increase it to 10,000 steps. Get into the habit of walking every day by parking the vehicle some distance away when shopping or replacing the elevator with stairs.
Step 6. Maintain an active lifestyle
Sitting too long can trigger muscle atrophy. To prevent this, leave the chair to walk around after about 30 minutes of sitting and try to reduce sitting time.
- For example: if you sit more at work at the office, instead of sitting on the couch watching TV after you get home, try to do the activity standing up.
- Suggest to your boss that the company buy a taller desk so you can work standing up.
