Welcome to Start TODAY. Sign up for our Start TODAY newsletter to join the 30-day challenge and receive daily inspiration sent to your inbox.
The low back isn’t typically an area people mention when wanting to tone and strengthen the body — but it is definitely an area I hear a lot of complaints about when back pain creeps up.
While it may not be a body part you want to tone for aesthetic reasons, taking the time to strengthen the low back now, can help prevent pain later. That’s why I always make sure to include exercises that target the low back into my own strength-training routine, and those I create for my clients.
The benefits of lower-back workouts
Also called the erector spinae, the muscles of the low back are responsible for maintaining the spine’s structure by holding it up. A strong low back helps prevent injuries and pain during motions such as bending forward and picking things up.
Like any muscle, unless we actively work the muscles of the low back, they will weaken over time. It’s not uncommon for someone to pull a muscle in this area due to muscle imbalances. That’s why it’s crucial to strengthen your low back muscles and core to prevent injury.
15 lower-back exercises
These exercises will strengthen the low back — add a few to your current strength training routine or string them all together for a low-back focused workout.
Upward facing dog
Lie on the ground with your hands next to your chest as if you just lowered to the ground from a pushup. Pull your abs in, press the tops of your feet into the ground, and press your hands into the ground as you lift your head, neck, and chest up into upward facing dog. Roll the shoulders back and take a deep breath in, then exhale and lower down. Repeat 10 times.
Downward facing dog
Start in a plank position with your shoulders over your wrists. Pull your naval in toward your spine and reach your butt up toward the ceiling. Form a “V” with your body with your heels reaching down toward the…
Read the full article here
