Back pains are common, especially when you are handling heavy tasks or after sitting all day long in the office. Well, going for gyms sessions can be quite expensive, and that is the by you need to try some lower back workouts at home. Exercises help in strengthening the lower back muscles, and it can also alleviate back pain. Additionally, it also facilitates an increase in blood flow to the lower back, which enhances the healing process by reducing stiffness. Let’s take a look at some of the workouts that you can do at home.
Lower Back Rotational Stretches
The lower back rotational stretches help in alleviating tension from the trunk and the back. It also soothes the muscles in that area, and it also enhances stability. Therefore, learning how to do this workout will work well for your back. Therefore, to get started, you will need to lie flat on the floor and rest your feet flat on the floor as you bend your knees. Ensure your shoulders are in a stable position and start taking both knees to the sides while maintaining that posture. Hold that position for approximately 10 seconds.
You should be able to feel some stretch around the lower back. Return to the starting position and till your knees in the opposite direction and hold it for 10 seconds before your return to the testing position. Well, you need to do it at least three times on each side until you feel the tension has been alleviated. To get optimally results from the workout, you should perform it at least three times a day.
This workout stretches gluteus Maximus which is known to be among the most significant muscles in the body. Performing the bridge workout is pretty simple. All you need to do is to lie flat on the ground with your knees bent, and the feet rested flat on the floor. Keep your arms on the side as you press your feet on the floor. Try to raise your buttocks until it forms a straight line which corresponds to the position of the shoulders to the knees.
Ensure the shoulders remain on the floor as you squeeze the buttocks. Afterward, lower the buttocks to the testing position. Repeat this workout in three sets with an average of 15 repetitions.
Dumbbell Single-Arm Row
This is one of the classic workouts that you need to incorporate in your daily routine. You can work on both sides of your body as well as the rear muscles such as the rhomboids and the traps. It also allows you to focus on the weak spots. Therefore, you will require a dumbbell to do this workout. Take a bench and place it on stable ground and place the dumbbell next to the bench. Position your opposite hand and knee and place the leg on the ground.
Bend at the hips and ensure you keep your back straight. Afterward, pick the dumbbell with your hand and let it hang down from your shoulder. Pull the dumbbell to your torso without moving your shoulders. Pause before you lower the weight and then return to the starting position.
Abdominal muscles are very significant in supporting the spine, and it ensures the hips are properly aligned. This gives you stability. However, weak abdominals lead to lower back pain because of poor balance. Therefore, the partial curls are useful in building a stronger core.
All you need to do is to lie on the floor with your feet flat, knees bents and hips-width apart. Cross your hands on the chest and take a deep breath. Hold it for a while and breathe out as you engage the abdominal muscles. Raise your shoulders and the head slightly above the ground while keeping proper alignment of the neck and spine. Pull in the stomach and remain in this position for 5 seconds. Repeat this exercise for 10 times to help you get the best from this workout.
Extensor muscles help in maintaining good posture because they support the spine. Therefore, if you have weak extensors, you can do this Superman workout by lying down on the ground with your face down as you stretch your as well as your legs. Create a gap by raising both hands and feet as you try to lift the buttocks off the floor to engage core muscles.
Ensure your head is positioned straight on the floor to avoid neck injuries. Keep stretching your hands and feet on the outward direction as possible and hold this position for 2 seconds until you feel some stretch on the lower back. You can now return to the starting position ready to repeat this procedure at least 10 times.
Bent-Over Barbell Rows
This workout allows you to use more weight by rowing heavier load for muscle growth in rhomboid major and minor, the middle and minor traps, rotator cuff muscles, rear deltoids, and upper traps. The overhand barbell row is to help in working out the middle back muscles. To perform this exercise, you will need to hold the barbell with your hands as you keep your shoulders apart. Take a hinge at your knees and hips as you lower your torso until it is almost parallel with the floor. Ensure your back is naturally arched to avoid rounding. Pull your upper and as you squeeze the shoulders towards each other. Afterwards take a pause and lower your back gently to the starting position.
This is a common exercise that you can comfortably do at home. It is a great workout that helps in strengthening your spine because you will be using both your lower and upper back. All you need to do is to move your hips back and bend your knees as you lower your torso while pausing periodically. Do this for some seconds and return to the upright position. You can do it until you feel there is some tension relieved from your back.
Taking workouts seriously will significantly benefit you because you need to show commitment. Additionally, it would help if you also learned some simple safety rules like warming up before you begin your workout, and eventually, you will achieve your goals.