Lower Back Exercise Routine To Strengthen Your
Go Reviews Note: Extensive workout routines
that do not include the core or back area can lead to muscle imbalance
causing back problems. Rob explains how lower back exercise is an
essential part of your total fitness program.
by Rob DeMaio
Lower back exercise is an important component to
an overall weight training and/or fitness routine. The lower back
muscles are assisting other muscle groups during almost every weight
training exercise and need to be very strong to be in this supporting
role. It is also necessary to keep these muscles flexible. The lower
back muscles are part of your core. The core muscles are the power
house of your body and should be a part of every workout. Due to
their vital importance to your overall health, you need to know
how to use them and train them properly. In this article we will
focus specifically on the lower back portion of the core.
Lower back exercises should be done at the end of
your training routine due to the fact that they need to assist the
prime movers during other exercises. For example, in a traditional
squat movement the lower back muscles are firing to help balance
the position of the body relative to the Olympic bar which is resting
across the upper traps along your shoulders. The prime movers of
the squat are the leg muscles while the lower back muscles are the
assisters. The squat can be a very fatiguing movement for the legs
but also for the lower back. This is why you would not want to fatigue
the lower back muscles before you perform the squat.
The appropriate time to perform lower back exercise
would be at the very end of your workout. Because the lower back
does assist in so many movements, it is not necessary to train it
in the same manner you train other body parts. A few safe and effective
movements are enough lower back exercise to keep the muscles up
to task as an essential part of the core.
Here are a few examples that can be done on a daily
basis. Included are a few stretches that are also a good idea to
make a part of your daily routine.
- Prone position, arms overhead and legs extended.
- Lifting opposite arm and leg, then switch.
- Holding each lift for a one count pause.
- Face hovering off the surface of the floor, shoulders
drawn down, and abdominals engaged.
- Do an alternating count of 5 to 10 reps per side.
LOW BACK EXTENTION
- Can be done on a hyperextension bench.
- Arm position-down at the sides, crossed at chest,
or hands behind head
- Extend body up to a straight line from hips to
head and back down.
- Repeat 5-10 reps, moving slowly, keeping abdominals
- On all fours start with back flat
- Flex spine up into a cat stretch, tucking chin
- Hold for one breath and then articulate back
to a flat back
- Repeat 5 full reps
KNEES TO CHEST
- Lie on back and pull knees into chest
- Hold 30 seconds
- Repeat 2-3 reps
If you currently have back pain or are not on a
physician approved fitness program get clearance from your doctor
before attempting any lower back exercises. Lower back exercises
should only be performed with a healthy back. This lower back exercise
routine can be done 3 to 5 days per week. It is also a good idea
to have a certified instructor or Physical Therapist watch your
form before you do these exercises on your own.
For more free workouts and fitness advice visit:
About the Author
Rob has been involved in the development of health
and fitness programs since 1989. His journey started with an interest
in competitive bodybuilding in high school. Since then, he has competed
in collegiate track and field as well as events ranging from Adventure
Racing to marathons. Rob is also an avid cyclist competing in a
variety of disciplines including Cross-Country and 24-Hour Mountain
Biking as well as Road Racing and Criteriums.
Exercise Equipment Resources
Measures & Tests - Track your fitness progress using this comprehensive
set of fitness tests.
Fitness Program - A fitness program specially designed to maintain muscle
mass and joint flexibility
Fitness - Perfect your golf swing using advanced biomechanical golf fitness