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Article Series: Exercise & Fitness
What Are The Most Effective Ways
To Exercise & Get Into Shape?
How
To Increase Your Lower Back Strength
Many people looking for core strength neglect
lower back exercise while focusing on the abs. This is a huge
mistake as the muscles of the back are vital for core strength.
If you are undertaking any kind of workout program or even
for normal day to day life, the back must be strong to avoid
back injuries.
The first thing to say when we consider lower back exercises
is that especially if you have current back pain or a recent
injury or medical condition you should consult with your doctor
or physiotherapist before undertaking any exercise program.
While gentle stretching and controlled movement is generally
good for healing back injuries, intensive exercise is usually
better postponed until your pain is gone. Also, there are many
causes of back pain and some require more rest than others.
Assuming you are fit and well, there are a number of exercises
that can be undertaken to improve your lower back strength.
Some of the best of these are included in the series of stretches
and poses known as yoga.
Many of the forms and postures in yoga training are perfect
for improving the flexibility and strength of the back. There
are many different muscles in the back and if any of them are
neglected, as they often are if we do not perform regular stretching
exercises in all directions, they become tight. This can lead
to distortion of the spine (causing back pain) or injuries
when these neglected muscles are suddenly called into action.
If you do not want to join a yoga class, you can perform these
same exercises at home. Find a yoga DVD that includes the poses
that you need. If you are looking online, searching for the
Indian names of the stretches or poses (called asanas in yoga)
makes them easy to find. Look for the following stretches or
postures:
- pelvic
tilt (not strictly a yoga pose but you will find it on
many yoga sites)
- knee
to chest (pawanmuktasan)
- supine
twist (supta matsyendrasana) or half spinal twist (ardha
matsyendrasana)
- cat (marjariasana)
- cobra (bhujangasana)
- downward
facing dog (adho mukha svanasana)
It is important to do them all because they have different
and complementary actions on the spine. In other words, they
balance each other out.
Move into each position slowly and be sure to follow all of
the instructions, noticing especially the correct position
of your head. You can hold each position for 2-3 minutes. You
will probably find that you can comfortably increase the stretch
once or twice while you hold, as your muscles become accustomed
to the pose.
Do not expect to be able to do the pose to the full extent
demonstrated by the teacher. This is especially true if you
are more muscular than the teacher or others in the class.
A muscular body will be less flexible. There are also differences
between the sexes in how far they can stretch in certain poses.
That is natural and nothing to be concerned about. Yoga is
not a competition, it is just about increasing your own flexibility
within the range that you have.
Keep in mind that yoga exercises should never stress the muscles
or the spine. Do not try to stretch to your limits. You should
be able to breathe freely without constriction at all times
during your lower back exercise program. # # # # #
SolveYourProblem.com
: 2009
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