Many would agree that we often ignore the lower back part of our body. While we strive too hard to work on all the other body parts we forget that our lower back is as important as any other part of our body and needs equal care as shoulders or middle back. The fact that most of us ignore our lower back is because we aren?t aware that it supports the upper part of our body thereby affecting almost every activity that you perform.
We often lay more importance on abs work out and forget our back workout completely. Due to this an imbalance is caused between your abs and your lower back which leads to severe back pains. So strengthening your lower back muscle is as important as strengthening your abs.
The lower back extension is the best exercise that is recommended by the doctors and the fitness experts to fight your back pain and also to strengthen your back muscles to avoid any future risks. It also helps you in loosening; tight or sore back muscles that may be caused due to over sitting or lack of back exercises. It can be done anywhere as it doesn?t require any equipment and is really simple to perform.
Lower back extension exercise:
As always, start with warm up exercises. Preferably a light aerobics exercise for 10-15 minutes. This is a very good exercising strategy to be followed before getting into your regular exercise regimen.
Lie down straight on the floor with your hands and arms kept flat at your sides and your legs extended like in a standing position. But actually lying down. This will be your starting position.
Now raise yourself slowly above the ground level. By using your lower muscles raise above your upper body part, but do not over extend. Just raise your body up to 45 degrees above the ground level, to the point where you feel comfortable and beneficial. When you raise yourself above the ground level see that you tighten your buttocks and totally exert pressure on your lower back. Hold this movement for a count of 3-5.
After holding the position for a count of 3 or so, lower your body back to the floor in the same manner as your starting position.
While performing this exercise don?t forget to breath. Breathe in as your raise your body and hold your position and then breath out when you lower yourself.
Repeat this exercise until the sets are completed. Each set should comprise of 12-15 reps. Likewise start with 2 sets for the first two weeks, increase it to 3 sets of 15-20 reps in the 3-4 week and then let it progress as per your capability. However one thumb rule to be followed here is do not overdo it, as it may increase your back pain than eliminating it completely. Perform this exercise just 2-3 times a week and the rest of the day?s work out on other body parts.
Initially you might find it difficult to do this exercise. You may not be able to raise your body very high. But that?s totally fine, as you progress you will be able to lift yourself higher. So let?s not waste anymore time, let?s get going.
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