{"id":45888,"date":"2022-03-28T16:33:38","date_gmt":"2022-03-28T22:33:38","guid":{"rendered":"https:\/\/wellbridge.com\/?p=45888"},"modified":"2024-03-18T09:09:32","modified_gmt":"2024-03-18T15:09:32","slug":"lower-back-strengthening-exercises","status":"publish","type":"post","link":"https:\/\/wellbridge.com\/fit-like-that\/lower-back-strengthening-exercises\/","title":{"rendered":"Lower Back Strengthening Exercises"},"content":{"rendered":"<p class=\"p1\">If you suffer from lower back pain, you\u2019re not alone. About 10 percent of people worldwide deal with lower back pain at some point, but fortunately, there\u2019s something you can do about it. Exercising can increase circulation to your back, and exercises designed to work the lower back and core muscles can prevent or alleviate lower back pain. These exercises are performed on the floor, so make sure you have a comfortable place to stretch out, perhaps on an exercise mat or towel.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><b>Bridges:<\/b> Lie on your back, knees bent and feet flat on the floor, hip-width apart. Pressing your feet into the floor, arms by your sides, raise your buttocks so that your body forms a straight line from the shoulders to the knees. Hold that position for 10 seconds, lower back to the ground, repeat 15 times, and rest for one minute. Do 3 sets of 15 reps.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li class=\"li1\"><b>Knee to Chest Stretches<\/b>: Lying on your back, bending your knees, both feet flat on the floor. Using both hands, pull one knee toward the chest, hold it against the chest for five seconds with abdominal muscles tight and spine pressed to the floor, return to starting position and switch legs. Repeat 2 to 3 times, twice daily.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li class=\"li1\"><b>Lower Back Rotational Stretches<\/b>: Lying on your back, knees bent and feet flat on the ground, roll both knees to one side, keeping shoulders on the floor. Hold for 5 to 10 seconds, return to start, and roll to the opposite side. Repeat 2 to 3 times, twice daily.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li class=\"li1\"><b>Draw-in Maneuvers<\/b>: Lying on your back, knees bent and feet flat, arms by your sides, breathe in deeply. As you breathe out, tighten the abdominal muscles to pull in your belly button, keeping your hips still. Hold for 5 seconds, repeating 5 times.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li class=\"li1\"><b>Cat Stretches<\/b>: On your hands and knees, knees hip-width apart, arch your back, pulling in the belly button. Slowly relax and let your abdomen sag to the floor, then return to the starting position. Repeat 3 to 5 times, twice daily.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<li class=\"li1\"><b>Leg Lifts<\/b>: Lie on one side, legs together, lower leg slightly bent. Engage the core muscles by pulling the belly button towards the spine, then raise the top leg 18 inches, keeping it straight and extended, and hold it for 2 seconds. Repeat 10 times, then turn onto the other side and repeat with the other leg. Do 3 sets on each side.<span class=\"Apple-converted-space\">\u00a0<\/span><\/li>\n<\/ul>\n<p class=\"p1\">Whenever you\u2019re starting a new exercise program, talk to your doctor. It can also be helpful to get advice from a personal trainer. At the <a href=\"https:\/\/wellbridge.com\/colorado-athletic-club-dtc\/\"><span class=\"s2\">Wellbridge Family of Athletic Clubs<\/span><\/a>, we offer world-class training that keeps up-to-date with the latest in health and wellness. At our clubs, you\u2019ll be greeted by our friendly team before you\u2019re challenged and motivated by top-notch instructors in our fitness classes. You\u2019ll make new friends because you belong here. <a href=\"https:\/\/wellbridge.com\/colorado-athletic-club-dtc\/membership\/sign-up\/\"><span class=\"s2\">Join today<\/span><\/a> or <a href=\"\/colorado-athletic-club-dtc\/contact\/\"><span class=\"s2\">contact us<\/span><\/a> to learn more.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you suffer from lower back pain, you\u2019re not alone. About 10 percent of people worldwide deal with lower back pain at some point, but&#8230;<\/p>\n","protected":false},"author":77,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6,7],"tags":[],"class_list":["post-45888","post","type-post","status-publish","format-standard","hentry","category-fitness-topics","category-cardio-strength-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Lower Back Strengthening Exercises For Better Posture<\/title>\n<meta name=\"description\" content=\"Enhance your posture with lower back strengthening exercises from Wellbridge Athletic Club. 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