02
Jan

Does your work involve continuous sitting? You lie on your chair like an unmovable thing the whole day. Only your hand and eyes get the privilege to move! Sitting for long hours could increase problems for your lower back and lower portions of your body. The various problems that you can face are:

  • Fat accumulation at the lower portions of your body, mainly, thighs and hips
  • Restricted movement of hip joints because of tightening at the external hip rotator muscle
  • Weakening of shoulder muscles
  • Weakening of muscles at the back of shoulder
  • Posture imbalance in the upper part of the body, mainly, neck and shoulders

 

These imbalances could lead to severe problems. Lower back exercises help in keeping the lower back in action, thus conquering all of the above issues. Why don’t you take out time at home, plan a schedule and do some lower back exercises? These exercises will strengthen the lower parts of your body. You can get a list of lower back exercises here. 

Lower Back Exercises & Workouts
Please use a mat for exercises, where you need to lie down on the floor. Follow the steps carefully for better results and no injury. Below is the list of exercises that you can include in your exercise plan:

 

Pelvic Lift: This exercise is performed for strengthening the buttock.

  • Lie down straight on the floor, bend your knees
  • Keep your hands stretched on either side
  • Raise your hips, hold for 10 seconds
  • Get back to the starting point
  • Repeat it 5 times. 

Knee to Chest: This exercise tones your legs and strengthens buttocks.

  • Lie down straight on the floor
  • Hold your thigh with your hands and pull it towards your chest
  • Keep the left leg straight on the ground
  • Hold the right leg for 30 seconds
  • Perform the same steps for left leg
  • Repeat it 5 times 

Birddog: It strengthens the muscles that run down the sides of the spine, back of the shoulders, hips and buttocks.

  • Make the posture of a standing dog. Keep your knees and palms down on the floor. The wrists should be inline with your shoulders. Keep your toe straight on the floor and keep the head aligned with your spine
  • Lift right hand and leg so that they are aligned with your body. Keep the abdomen tight.
  • Balance yourself for 10 seconds and then come back to starting point.
  • Perform the same steps for left portion
  • Repeat it 10 times 

Hip Rolling: It stretches and strengthens the lower back and glutes. You can perform it in following ways:

  • Lie down straight on the floor, bend your knees and keep your feet flat on the floor
  • Cross your hands and place them over your chest
  • Slowly move your head and upper body towards right and knees towards left
  • Stay in this posture for 10 seconds and then get back to the initial position
  • Perform the same steps for another side
  • Repeat the exercise 10 times 

Seated Spinal Twist: This exercise stretches and strengthens your back and glutes. Perform the following steps:

  • Sit on the floor and keep your legs stretched at the front
  • Bend the right knee and keep the right foot straight on the floor at outer side of your left leg.
  • Keep the palm of right hand on the floor
  • Move your head and body towards right
  • Stay there for 10 seconds
  • Perform the same steps for other side
  • Repeat the exercise 10 times 

Push Ups: This exercise helps in strengthening shoulders and building muscles. You need to focus on the posture first and then move into action. Let’s see how it can be done.

  • Lie down on the floor with your back facing the ceiling
  • Keep the palms of both the hands on floor and at the level of your shoulders
  • Bend your toes, so that the weight of your body is shared between hands and the soles of your feet
  • Raise your body and keep your back straight
  • So, this is the posture. Now, start with the exercise.
  • Bend your elbows and move down
  • Move up and straighten your elbow
  • Repeat these steps 10 times 

Back Extension: A continuous workout will improve the posture of spinal cord.

  • Lie down on the floor with your back facing the ceiling
  • Keep your hands on either side of your body
  • Now, raise your head and shoulders up so that you can feel a stretch in lower abdomen
  • Hold for the count of ten and then slowly lower the head
  • Repeat the exercise 10 times 

Squat: Squats help in strengthening quads, hamstrings, calves and buttocks.

  • Stand straight, fold your hands and keep them in front, parallel to your shoulders
  • Look straight and lower your body, moving buttocks backwards.
  • Keep on lowering until your thighs are parallel to the floor (bend less if it causes pain)
  • Hold for the count of ten and then get back to the initial position 

Standing Side Stretch: It is an easy and effective exercise that targets the obliques.

  • Stand straight, keep your feet apart
  • Place your right hand on right waist and rise the left hand, palm facing right
  • Lean your body towards right and keep on leaning until you feel a stretch in the right hand side
  • Hold for 30 seconds and then come back to the same position
  • Switch the sides and repeat the exercise 5 times alternatively 

Backward Bending: It helps in strengthening the spinal cord and muscles around the abdomen. Following are the steps for this exercise:

  • Stand straight on the floor and keep your knees straight
  • Keep your hands on your back at the waist level
  • Bend backwards and keep your knees straight
  • Hold for 30 seconds and then get back to the initial position
  • Repeat the exercise for 2 minutes 

This is a list of some effective lower back exercises. Prepare an exercise plan and follow it strictly. You will never complaint your office routine for an unhealthy lifestyle.