If you are not currently including lower back strengthening exercises in your exercise routine, you are missing out on one of the most critical parts of protecting your health. Your lower back is critical in giving you the base for all your other activities, too.
Think about that for just a moment. Every activity you do is centered around the middle of your body, it is the base, balance, and control center for virtually every movement you make. If your lower back is not strong and flexible you restrict the types of activities you can do, and risk potential injury.
What types of exercises should you be doing for your lower back? The best exercises are going to both increase your lower back strength and increase your range of motion. Here are a few key exercises you should consider.
The first one you should include in your workout is the barbell dead lift. If you do not have a barbell, you can use dumbbells, bags filled with cans, or even resistance bands. Bend deeply at the knees and bend slightly at the lower back to grasp the bar, or weights. Keep your back straight during the exercise. Stand up straightening your legs and your back. Make sure to pull up strongly with your lower back. This is one of the best exercises to increase strength in your lower back.
The stiff leg good morning is another of the great lower back strengthening exercises to both increase range of motion and to increase lower back strength. The stiff leg good morning is completed using either resistance bands or weights. You can use just a weight plate if you like. Hold the weight against your chest. Keep the back completely straight, then bend at the waist to approximately 90 degrees, or as far as you can comfortably go. Then power back up to the standing position. You will feel the exercise in your lower back, buttocks, and in your hamstrings. All of these muscles are involved in giving you a strong center for support and power.
If you want to start with something a little simpler, not requiring weights try the lying superman. Lay on your stomach with your legs straight out, and your arms stretched straight over your head. Now arch your back lifting your arms. This exercise will focus intensely on your lower back, and help to increase strength and range of motion.
There are many other exercises which can strengthen your back and increase flexibility, but these few exercises can get you started on creating a much stronger back. When you have a strong and flexible back all of your other activities become easier and more enjoyable. You will no longer worry about lifting items, picking up the children, and doing other intensive exercise. You know your back is strong and ready for the activity. Lower back strengthening exercises are one of the most important components of your workout program, do not ignore them.