If you are a victim of serious discomfort when seated for long periods of time, suffer lower back pain regularly or strain and pull your back muscles when attempting to pick up objects on the floor, I have some good news for you.
First of all, you are not alone, back pain and discomfort is the most common bodily ailment suffered by American adults right after the headache.
The Better News? In just one week of dedicated commitment to end this cycle of strains and pains you can be on your way to restful nights, long boring corporate meetings without an uncomfortable twitch and the tremendous feeling of well being that comes from having a solid core.
All that you must do is allot a mere ¼ hour of exercise a day , including warm up and cool down times. Following is a list of 3 essential lower back strengthening exercises that can afford you the core strength that will prevent discomfort now and cultivate healthy posture in your Golden years, when they come.
Note: Always warm up before beginning these lower back strengthening exercises or any exercise routine. A 5 – 8 lb dumbbell is used in these exercises. Ok Let’s Do this!!!
Exercise 1: The Lunge, Lift n’ Twist
Stand Up with your feet apart and facing forward; your right foot a bit head of the left. Place a dumbbell on the inside of you right foot. Keeping your core muscles tight and your back flat twist and lunge to your right foot and pick up the dumbbell with your left hand.
Return to the standing Position and pass the dumbbell to your left hand. Lunge to your left foot and place the dumbbell on the inside of your left foot. Than return to the standing position.
That’s one Rep, repeat the exercise in the opposite direction once more if you are a beginner and complete 4 reps if you feel you can.
This Exercise Targets the Obliques, deep back muscles and leg groups.
Exercise 2. Twist,Dip n’ Lift
Stand straight facing forward with your feet at hip distance apart. Find a waste basket that reaches to your knees or just under and place it behind your right foot. Place a 5- 8 lb dumbbell into this basket.
Twist to the right as you dip into a squat to lift the waste basket. Twist back to the forward position by pushing up through your heels and bringing the waste basket to your waist, then twist to your left and deposit the basket behind your left foot before returning to the standing position. this is one Rep.
Beginners: 4 Reps
Intermediates 6 – 8 Reps
This exercise targets the Quads and glutes as well as the deep back muscles.
Exercise 3: the Crunch, Reach n’ Roll
Begin by rolling out an exercise mat. Lie on your back with arms at your sides, legs in the air and knees slightly bent; lift your shoulders and neck off the floor (With the muscles of the back and abs, don’t strain your neck) and raise your arms off the floor.
Raise your arms over your head and by your ears, while keeping your legs and shoulders off the floor.
Roll to your right and assume Superman Position with your arms shoulders and legs slightly off the floor. Squeeze your shoulders together and tighten the abdominal muscles for a good 4 seconds, don’t forget to regulate your breathing.
then in the same controlled motion roll back onto your back and return to the starting position while keeping your legs and shoulders elevated. This is one Rep.
Beginners should be able to complete 2-3 Reps.
Intermediates should aim to complete 4- 6 Reps.
This is the most complete exercise and targets all the major muscle groups in the core as well as the glutes.