Lower Back Exercise For Core 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.

Why You need Lower Back Exercise

The first thing to say when we consider lower back exercise 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.

Yoga as Lower Back Exercise

Many of the forms and postures in yoga training are a perfect lower back exercise 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.

• 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.

Lower Back Exercise - Watch your posture

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 lower back exercise muscles become accustomed to the pose.

 

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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.

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