Previously, I have written an article on stretches to fix anterior pelvic tilt to minimize lower back issues. One of the reader has requested for me to introduce some exercises that people can do at home that will strengthen the lower back so that they will not have to experience the lower back issues.
I really appreciate those questions and comments.
Majority of times people go to plank as a way to go for strengthening the core to support lower back but that is not really strengthening the lower back itself. Isometric exercises are important to build strength but it is also important to train lower back muscles to go through concentric and eccentric contraction in order for them to get stronger.
Here are the 3 exercises that anybody can do at home without any equipment and still can get the lower back stronger.
1. Hip Thrust (2-3 sets of 10-15 repetitions)
On video, I'm leaning against the bench but you can substitute with couch at home or even have your back on the floor.
Important part is to get you hip as high as you can so that shoulder, hip and thigh should become one straight line. You may feel some tension-like feeling in your lower back but that is what we are looking for along with working on gluts and hamstring.
It may be better to add quadriceps stretch prior to the hip thrust so range of movement will be better.
2. Alternating Bridge March (2-3 sets of 20-45 seconds)
This exercise is combine between bridge and marching. Exercise is done by hold the bridge and extending leg then alternate without dropping the hip.
This can be challenging at first so you may want to start off from 20 seconds and work up to 45 seconds.
This exercise is focusing on isometric contraction of the lower back muscles along with your gluts.
3. Superman with Arms Up (2-3 sets of 10-15 repetitions)
This exercise is performed by facing down and lifting both arms and legs at same time by squeezing of the shoulder blades and gluts.
It is not necessary to over extend. As long as your arms and thighs are in the are you should be able to feel upper back, lower back, and gluts working together.
While this exercise has not been liked by therapists and doctors but this has helped me and my clients strengthen the lower back and improve on some exercises that require hinging such as deadlift, kettlebell swing and many of the Olympic lifts that require stabilization and strength of lower back.
With the workload mentioned above with 3 exercises, you should work on them 3-5 days per week. Start off with 3 days per week and work your way up to 5 days per week.
It is also ideal to work on 3 stretches mentioned on anterior pelvic tilt article to improve the mobility of the hip to improve the quality of 3 exercises mentioned in this articles.
Kota Shimada
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