By using this site, you agree to the Privacy Policy and Terms of Use.
Accept
Health Works CollectiveHealth Works CollectiveHealth Works Collective
  • Health
    • Mental Health
    Health
    Healthcare organizations are operating on slimmer profit margins than ever. One report in August showed that they are even lower than the beginning of the…
    Show More
    Top News
    An Expert’s Guide To Building and Improving Endurance
    June 30, 2022
    medical assistants
    What Do Medical Assistants Do On a Day to Day Basis?
    April 5, 2022
    superfoods to help with prostate health
    10 Healthy Foods That Can Help Protect Your Prostate
    August 29, 2022
    Latest News
    Why Custom Telemedicine Apps Outperform Off‑the‑Shelf Solutions
    July 20, 2025
    How Probate Planning Shapes the Future of Your Estate and Family Care
    July 17, 2025
    Beyond Nutrition: Everyday Foods That Support Whole-Body Health
    June 15, 2025
    The Wide-Ranging Benefits of Magnesium Supplements
    June 11, 2025
  • Policy and Law
    • Global Healthcare
    • Medical Ethics
    Policy and Law
    Get the latest updates about Insurance policies and Laws in the Healthcare industry for different geographical locations.
    Show More
    Top News
    pfizer and clinical data transparency
    Pfizer to Expand Clinical Trial Data Access, Takes Step Toward Transparency
    December 6, 2013
    Improving Healthcare Services And Management Through Tech Integration
    June 9, 2020
    obamacare and the uninsured
    Why Hospitals Are Still Gouging the Uninsured
    January 7, 2014
    Latest News
    How IT and Marketing Teams Can Collaborate to Protect Patient Trust
    July 17, 2025
    How Health Choices and Legal Actions Intersect After an Injury
    July 17, 2025
    How communities and healthcare providers can address slip and fall injuries with legal awareness
    July 17, 2025
    Let Your Lawyer Handle the Work Before You Pay Medical Costs
    July 6, 2025
  • Medical Innovations
  • News
  • Wellness
  • Tech
Search
© 2023 HealthWorks Collective. All Rights Reserved.
Reading: 5 Best Exercises to Strengthen Your Lower Back
Share
Notification Show More
Font ResizerAa
Health Works CollectiveHealth Works Collective
Font ResizerAa
Search
Follow US
  • About
  • Contact
  • Privacy
© 2023 HealthWorks Collective. All Rights Reserved.
Health Works Collective > Specialties > Orthopaedics > 5 Best Exercises to Strengthen Your Lower Back
OrthopaedicsWellness

5 Best Exercises to Strengthen Your Lower Back

James Wilson
James Wilson
Share
6 Min Read
SHARE

  We all know that exercise is obligatory in our everyday life. The human body was designed to be active. Like a race car is designed to go fast, the same way our body is designed to move. If a vehicle is taken out once in a week, its engine can develop problems quickly. Likewise, if we sit down all day watching TV or doing work on the laptop, there are high chances that we might develop issues. Pain in shoulder, lower back, neck, joints, and in muscles can be treated with regular exercise. Most people deal with back or lower back problems, and they should be resolved on time before they get worse. According to researchers, exercise increases blood flow to the lower back area, which can decrease stiffness and speeds up the healing process. Below, we have explained a few exercises which strengthen the lower back and can help you with its pain. To learn how to do these exercises, keep on reading!

Contents
1. Bridges2. Lower Back Rotational Stretches3. Knee-to-Chest Stretches4. Pelvic Tilts5. Supermans

1. Bridges

Bridge strengthens your gluteus maximus (butt muscle) and hamstrings (back of the thigh), which are one of the most critical muscles of your body. These muscles are responsible for your hip movement, and keeping them strong can reduce your lower back pain. To perform a bridge, you need to follow these steps:

  • Lie on the ground with your hands at your sides and feet flat on the floor hip-width apart
  • Bend the knees and tighten your buttock and abdominal muscles
  • Raise your butts off the ground to create a straight line from your shoulders to the knees
  • Squeeze your core with the shoulders still on the floor
  • Lower your buttock to the ground
  • Wait for a few seconds and return to your starting position
  • Complete at least 10-15 reps

2. Lower Back Rotational Stretches

This exercise helps relieve tension in the trunk and lower back. It also gradually work the buttock muscles to improve stability. Follow these instructions to perform this exercise:

  • Lie on your back, keep your knees bent and feet flat
  • Keep your shoulders stable on the floor and roll knees over to the left side
  • Stay in this position for 10-15 seconds
  • Return to the starting position
  • Roll the bent knees over to your right hand
  • Repeat this exercise for 3-4 times on each side, two times a day

3. Knee-to-Chest Stretches

This exercise helps best to restore flexibility in lower back muscles and may help ease stiffness related to spinal arthritis and spinal stenosis. Following these steps increase blood supply and can also improve the performance of joints.

More Read

warning signs domestic violence
Recognizing Domestic Violence to Stop Its Impact on Mental Health
Should We Tax Fat?
5 Tips for Keeping New Year’s Resolutions
Math Matters: Dosing Errors Can Be Deadly
Addressing Metabolic Syndrome Could Cut Array Of Risk Factors
  • Lie on the ground and keep your feet flat and your knees bent
  • Gently raise one bent knee towards the chest using your hands
  • Hold your knee for up to 5 seconds
  • Return to your starting position
  • Repeat the same steps with your other leg
  • Do the stretch for 10-15 times, twice a day

4. Pelvic Tilts

Your pelvic helps you to walk, run, and helps to maintain proper posture. This exercise is ideal if you have lower back pain, hip and knee pain, incorrect posture, or forced hip and knee rotations. But if you are not getting real help doing these exercises, you should seek professional assistance. BeachPainCenter.com offers top-rated pain management and chiropractic treatments. To perform pelvic tilts, follow these steps:

  • Lie back on the ground keep your knees bent, feet flat, and arms by the sides
  • Arch the lower back and push your stomach out
  • Hold for 4-5 seconds and relax
  • Flatten your back and pull the belly button towards the floor
  • Again hold for 4-5 seconds and relax
  • Do this exercise daily, increasing the number of reps

5. Supermans

To maintain a good posture, you need strong back extensors. This exercise does not require any equipment and targets your core, glutes, lower back, and shoulders. Steps to perform a superman:

  • Lie face down towards the floor with your arms stretched in front of you and keeping your legs extended behind
  • Raise both your hands and feet in the air with approx. six inches gab between them and ground
  • Try to engage your core muscles and pull in the belly button
  • Keep looking at the floor to avoid any neck injury
  • Stay in this position for 2-3 seconds
  • Return to the starting position
  • Repeat these movements ten times every day
Share This Article
Facebook Copy Link Print
Share
By James Wilson
James is a freelance writer and blogger. He loves to write on wellness, tech and E-Health.

Stay Connected

1.5kFollowersLike
4.5kFollowersFollow
2.8kFollowersPin
136kSubscribersSubscribe

Latest News

botox certification
Help Improve People’s Skin Health Via Botox Certification
Skin Specialties
July 22, 2025
Telemedicine Apps
Why Custom Telemedicine Apps Outperform Off‑the‑Shelf Solutions
Health
July 20, 2025
Grounded Healing: A Natural Ally for Sustainable Healthcare Systems
How IT and Marketing Teams Can Collaborate to Protect Patient Trust
Global Healthcare Policy & Law
July 17, 2025
paramedics in surgical gloves and masks
How Health Choices and Legal Actions Intersect After an Injury
Health care
July 16, 2025

You Might also Like

Home HealthWellness

4 Healthier Ways To Clean Your Home

August 30, 2019
tips to treat anxiety disorders
Mental HealthWellness

Struggling With Anxiety? Here Are 4 Tips For Managing It

June 20, 2022
organic food nutrition
Wellness

Is Organic Food More Nutritious?

May 29, 2013

Three things hospitals and health systems need to do in 2016 and why

December 5, 2015
Subscribe
Subscribe to our newsletter to get our newest articles instantly!
Follow US
© 2008-2025 HealthWorks Collective. All Rights Reserved.
  • About
  • Contact
  • Privacy
Welcome Back!

Sign in to your account

Username or Email Address
Password

Lost your password?