9 exercises to strengthen and stretch the lower back

They may also help alleviate and prevent lower back pain. Stretching the back muscles after completing a back-strengthening routine can help prevent muscle ... HealthConditionsHealthConditionsAlzheimer's&DementiaAnxietyArthritisAsthma&AllergiesBreastCancerCancerCardiovascularHealthCOVID-19Dermatology&SkincareDiabetesEnvironment&SustainabilityExercise&FitnessEyeHealthHeadache&MigraineHealthEquityHIV&AIDSHumanBiologyInflammatoryBowelDiseaseLeukemiaLGBTQIA+Men'sHealthMentalHealthMultipleSclerosis(MS)NutritionParkinson'sDiseasePsoriasisSexualHealthWomen'sHealthDiscoverNewsLatestNewsOriginalSeriesMedicalMythsHonestNutritionThroughMyEyesNewNormalHealthPodcastsWhatisbehindvaccinehesitancy?TheamazingstoryofhepatitisC,fromdiscoverytocureNewdirectionsindementiaresearchCanpsychedelicsrewireadepressed,anxiousbrain?WhyclimatechangemattersforhumanhealthWhatdoesthelatestresearchsayaboutmultiplesclerosis?ToolsGeneralHealthDrugsA-ZHealthHubsHealthToolsBMICalculatorsandChartsBloodPressureChart:RangesandGuideBreastCancer:Self-ExaminationGuideSleepCalculatorHealthProductsAffordableTherapyOptionsBloodPressureMonitorsDiabeticSuppliesFitnessTrackersHomeGymsGreenCleaningProductsHowtoShopforCBDQuizzesRAMythsvsFactsType2Diabetes:ManagingBloodSugarAnkylosingSpondylitisPain:FactorFictionConnectAboutMedicalNewsTodayWhoWeAreOurEditorialProcessContentIntegrityConsciousLanguageNewslettersSignUpFollowUsMedicalNewsTodayHealthConditionsDiscoverToolsConnectSubscribeHowtostrengthenthelowerbackMedicallyreviewedbyJenniferMathe,MS,CSCS,NATA-BOC—ByBethanyCadmanandCharlotteLillis—UpdatedonJune30,2022StrengtheningexercisesStretchingexercisesSummaryStrengtheningexercisesforthelowerbackcanhelpstabilizethelowerspineandsupporttheupperbody.Theymayalsohelpalleviateandpreventlowerbackpain.Stretchingthebackmusclesaftercompletingaback-strengtheningroutinecanhelppreventmusclesorenessandinjury.Itmayalsoprovideadditionalbenefits,suchasimprovingrangeofmotionandflexibility.Thisarticleoutlinesstrengtheningandstretchingexercisesforthelowerback.Together,thesemayhelppeopleminimizeandmanagelowerbackpain.StrengtheningexercisesShareonPinterestChardayPenn/GettyImagesThefollowingexercisescanhelpstrengthen,stabilize,andsupportthelowerback.TheNorthAmericanSpineSocietynotesthatapersonshouldstopperformingabackexerciseifitleadstoacuteorincreasedbackpain.GlutebridgeTheglutebridgeworksaperson’sgluteusmaximus,thelargestoftheglutealmuscles,orglutes,thatformthebuttocks.Thismuscleengageswhenapersonextendstheirhips,suchaswhentheystandupoutofasquat.Italsohelpswithbothexternalrotation,whichiswhenthekneeandhipopenawayfromthebody,andabduction,whichiswhenthelegliftsawayfromthebody.Accordingtoa2019review,researchershavelinkedweakgluteusmaximusmusclestolowerbackpain.Strengtheningthesemusclesmayhelppreventthissymptom.Thegluteshelpstabilizethelowerbackbyactingasbothastabilizerandamobilizer.Strongglutescanstabilizeandsupportthelowerbackandhips,andtheycanalsohelpstabilizethekneeswhentheyareextended.Toperformaglutebridge,apersonshouldfollowthesesteps:Step1:Lieonthebackwiththekneesbentandthefeetflatonthefloor,hip-widthapart.Placethearmsdownbythesidesofthebodywiththepalmsofthehandsfacingupward.Step2:Tightentheabdominalmusclesandsqueezetheglutealmuscles.Step3:Liftthepelvisoffthefloor.Continuetoliftsothatthebodyformsastraightlinethroughtheshoulder,hip,andknee.Step4:Holdthepositionforatleast2seconds.Step5:Slowlyreturntothestartposition.Step6:Repeatthestepsabove10–15times.Bird-dogThebird-dogworkstheglutealmuscles.Italsoexercisesthebackextensormuscles,whichattachtothebackofthespineandallowapersontostand,bend,andliftobjects.Toperformthebird-dogexercise,apersonshouldfollowthesesteps:Step1:Begintheexerciseonthehandsandkneeswiththeshouldersdirectlyoverthehandsandthehipsdirectlyovertheknees.Step2:Tensetheabdominalmusclesandstretchtherightarmstraightoutinfrontofthebody.Step3:Holdthepositionwhilestayingbalanced.Step4:Slowlylifttheleftlegandextenditstraightoutbehindthebody.Step5:Holdthepositionfor15seconds.Step6:Slowlyreturntothestartingpositionandrepeatontheoppositeside.Step6:Repeat5times.PlankTheplankexerciseprimarilyworkstheabdominals,butitalsoengagesthearms,shoulders,hipflexors,andfeet,makingitagoodfull-bodystabilityexercise.Thispositionmayalsoactivatethebackextensormusclesandthequadratuslumborum,whichisthedeepestbackmuscle.Itextendsfromthelowestribtothepelvicbone.Apersoncanperformaplankbyfollowingthestepsbelow:Step1:Lieonthestomachwiththeforearmsagainstthefloorandtheelbowsdirectlyinlinewiththeshoulders.Step2:Tightentheabdominalandglutealmuscles.Step3:Liftthehipsandbothkneesoffthefloor.Step4:Holdthepositionfor10–30secondswithoutallowingthepelvistosagtowardthefloor.Step5:Slowlyreturntothestartpositionandthenrepeat5times.Modification:Apersoncanmaketheexerciselesschallengingbybendingthekneesslightlyandkeepingthemontheground.Theyshouldfocusonmaintainingastraightlinefromthekneestotheshoulders.SideplankThesideplankisamodifiedversionoftheplankthatworksthequadratuslumborumaswellasthegluteusmediusandtensorfascialata(TFL).Thesemusclesareimportantforhipstability.Asideplankinvolvesthefollowingsteps:Step1:Lieontherightsideofthebodywiththerightlegslightlybentandtheleftlegstraightwiththefootonthefloor.Ensurethattherightarmisdirectlybeneaththerightshoulderwiththeforearmextendedoutinfront.Step2:Tighteningtheabdominalmuscles,lifttherighthipoffthefloor.Step3:Lifttherightkneeoffthefloortostraightentherightlegandstackthefeetontopofeachother.Step4:Keepingthebodystraight,holdthepositionfor10–30seconds.Step5:Slowlyreturntothestartpositionandrepeatontheotherside.Step6:Repeatthestepsabove5times.Modification:Anyonewhofindsthisexercisetoodifficultcankeepthebottomkneeslightlybentandontheground.Abdominaldrawing-inmaneuverStrongabdominalmuscleshelpsupportthespineandkeepthehipsproperlyaligned.Weakabdominalmusclescanresultinpoorcorestrength,whichcancauselowerbackpain.Thetransversusabdominis(TA)isadeepabdominalmusclethathelpsstabilizethespine.Theabdominaldrawing-inmaneuver(ADIM)isanexercisethatcanhelpstrengthentheTA.ToperformtheADIM,apersonshouldfollowthesesteps:Step1:Lieonthebackwiththekneesbentandthearmsdownbythesidesofthebody.Step2:Keepthespineinaneutralpositionandpullthebellybuttontowardthespine.Step3:Inhale.Step4:Exhalewhiletighteningtheabdominalmuscles,drawingthebellybuttontowardthespine.Step5:Holdthepositionfor10seconds,andthenrelease.Restfor15seconds.Step6:Repeat10times.AbdominalcrunchesAbdominalcruncheshelpdevelopastrongcorethatprovidesbetterspinalsupportandhipalignment.Abdominalcrunchesinvolvethefollowingseriesofmovements:Step1:Liewiththebackflatagainstthefloor,thekneesbent,andthefeetflatandhip-widthapart.Step2:Crossthehandsoverthechestorreachalongthesidesofthebodytowardthefeet.Step3:Tightentheabdominalmusclesandlifttheheadandshoulderbladesoffthefloorwhileexhaling.Step4:Lowertothestartingposition.Step5:Repeattheaboveexercise10–15times.StretchingexercisesAccordingtotheAmericanAcademyofOrthopaedicSurgeons,apersonshouldfollowtheirbackstrengtheningexerciseswithbackstretchingexercises.Thisapproachhelpsrestorerangeofmotionandflexibilitywhilepreventingmusclesorenessandinjury.Belowaresomelowerbackstretchingexercisesthatpeoplecanincorporateintotheirdailyroutine.Knee-to-cheststretchesKnee-to-cheststretchescanhelpelongatethelowerbackmuscles,relievingtensionandpain.Apersoncanperformtheknee-to-cheststretchasfollows:Step1:Lieonthebackwithbothlegsflatagainstthefloor.Step2:Lifttherightleg,bendingthekneetowardthechest.Step3:Usebothhandstopulltherightkneetowardthechest.Step4:Holdtherightkneeagainstthechestforseveralseconds.Step5:Returntothestartingposition.Step6:Repeatwiththeleftlegandthenreturntothestartingposition.KneelingbackstretchThekneelingbackextensioncanhelpstretchthelowerbackmuscles,easingpainandtensionintheseareas.Toperformthekneelingbackstretch,apersoncanfollowthesesteps:Step1:Begintheexerciseonthehandsandknees,positioningthekneeship-widthapart,withtheshouldersdirectlyoverthehands.Step2:Roundtheback,pullingthebellybuttonuptowardthespineandtiltingthelowerbacktowardthefloor.Step3:Holdthepositionfor5seconds.Step4:Rockgentlybackward,loweringthebuttocksascloseaspossibletotheheels.Ensurethatthearmsarestretchedoutinfront.Step5:Holdthepositionfor5seconds.Step6:Rockgentlybackuptothestartingposition.Repeat10–15times.ModifiedseatedsidestraddleTheseatedsidestraddleexercisestretchesthehamstring,theabductors,andtheextensormusclesinthemiddleandlowerback.Theseatedsidestraddlerequiresapersontofollowthesesteps:Step1:Sitwithbothlegsflatagainstthefloorandextendedoutinfrontofthebody.Thefeetshouldbefarenoughapartthatthelegsforma“V”shape.Step2:Bendtheleftleg,bringingtheleftfootuptotouchtherightkneeandlettingtheleftkneefalloutawayfromthebody.Step3:Keepingthebackstraight,bendfromthehipsandreachforwardtowardthetoesoftherightfoot.Step4:Slowlyroundthespine,bringingthehandstowardtherightankleorshinwhileloweringtheheadascloseaspossibletotherightknee.Step5:Holdthepositionfor30seconds,thenrelaxfor30seconds.Repeatontheotherside.Step6:Perform5–6repetitions.SummaryTogether,lowerbackstrengtheningandstretchingexercisescanhelpimprovethestrength,stability,andflexibilityofthelowerback.Indoingso,theymayhelpalleviateandpreventlowerbackpain.Ifanyofthebackexercisesabovemakebackpainworse,itisvitaltostopdoingthemimmediatelyandcontactadoctor.LastmedicallyreviewedonJune30,2022BackPainRehabilitation/PhysicalTherapySportsMedicine/Fitness7sourcescollapsedMedicalNewsTodayhasstrictsourcingguidelinesanddrawsonlyfrompeer-reviewedstudies,academicresearchinstitutions,andmedicaljournalsandassociations.Weavoidusingtertiaryreferences.Welinkprimarysources—includingstudies,scientificreferences,andstatistics—withineacharticleandalsolistthemintheresourcessectionatthebottomofourarticles.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.Backpain.(2019).http://www.niams.nih.gov/Health_Info/Back_Pain/default.asp#10Buckthorpe,M.,etal.(2019).Assessingandtreatinggluteusmaximusweakness—aclinicalcommentary. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6670060/Lowerbodystretches.(n.d.).https://www.arthritis.org/health-wellness/healthy-living/physical-activity/success-strategies/lower-body-stretchesMahaffey,K.(n.d.).Howtodoaglutebridge:Form,workouts,andmore.https://blog.nasm.org/how-to-do-a-glute-bridgePrevention:Strengthening.(n.d.).https://www.spine.org/KnowYourBack/Prevention/Exercise/StrengtheningSelkow,N.M.,etal.(2017).Transversusabdominisactivationandtimingimprovesfollowingcorestabilitytraining:Arandomizedtrial. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5717480/Spineconditioningprogram.(2022).https://orthoinfo.aaos.org/en/recovery/spine-conditioning-program/FEEDBACK:MedicallyreviewedbyJenniferMathe,MS,CSCS,NATA-BOC—ByBethanyCadmanandCharlotteLillis—UpdatedonJune30,2022LatestnewsDidtheCOVID-19pandemicleadtochangesinourpersonalitytraits?Calciumsupplementsforadultsunder35improvebonemineraldensity,studyshowsAddingweightliftingtocardiovascularexercisereducesriskofall-causemortality2-3cupsofcoffeedailylinkedtolongevity,lowerriskofcardiovasculardiseaseHappymarriageandsynchronizedbrains:What'sthelink?RelatedCoverageHowdoyoustrengthenhipflexors?MedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSLearnaboutanumberofexercisestostretchandstrengthenthehipflexors,musclesthatgrowtightthroughprolongedperiodsofsitting.READMOREExercisesforeasingandpreventingupperbackpainMedicallyreviewedbyLaurenJarmusz,PT,DPT,OCSGentlystretchingthebackandshoulderscanhelprelieveorpreventupperbackpain.Findwarm-upsandstretcheshere.READMOREHomeremediesforfastbackpainreliefMedicallyreviewedbyDebraRoseWilson,Ph.D.,MSN,R.N.,IBCLC,AHN-BC,CHTBackpainisawidespreadandpotentiallydebilitatingproblem.Learnwhichhomeremediescanrelievebackpainquicklyandhelppreventitinthefuture.READMOREBackpainwhenbending:WhattoknowMedicallyreviewedbyWilliamMorrison,M.D.Manypeopleexperiencelowerbackpainwhenbendingover.Thisarticlelooksatavarietyofconditionsthatcancausethispain,aswellastreatments,self-caretips,andhowtopreventit.READMOREWhatcancauselowerbackpain?MedicallyreviewedbyWilliamMorrison,M.D.Lowerbackpainisverycommonandoftentheresultofaminorinjuryoroveruse.However,itcansometimesbeasymptomofconditionsthataffectthespine,suchasspinalstenosis,degenerativediscdisease,scoliosis,sciatica,andcaudaequinasyndrome.Learnmoreaboutlowerbackpainhere.READMORE