Exercise also helps soften the body's muscles and keep them strong to support the lower back and tighten these muscles, as well as reduce common hoods and pain in this area.
Here are the best exercises to strengthen your lower back muscles:
The first exercise
Lie on your back, bending your knees and tilting your knees so that you are level with your thighs. Place your right hand under the curvature of your back. This is necessary for the first few minutes to feel the movement in the lower back muscles. Next, relax your back, then press your lower back onto the floor. Hold the position for 3 seconds, then relax your back and repeat the exercise 10 times. You can increase the period of holding your position to 5 to 10 seconds to be able to increase the tension.
The second exercise
Continue to bend your knees to your original position and relax your abdominal muscles and abdominal muscles inside. Lift your thighs until a straight line forms between your knees and shoulders. Hold your position for 3 seconds. Slowly return to your original position. Repeat the exercise 10 times. You can increase the period of holding your position for 5 to 10 seconds after obtaining the necessary strength.
Third exercise
Lie on your stomach and extend your arms overhead and extend both legs down. Raise your feet several inches off the ground. Lift the right man up a little then lower him, then repeat with the left man. Repeat the exercise for a period of 10 to 20 minutes and keep the man downloading for a second before switching between the two men. Lower your legs. Raise your arms and switch them as you did with your legs. Try lifting the left leg and right arm together, then lower them and lift the right leg and left arm. Repeat the exercise 20 to 40 times.
Exercise helps strengthen lower back muscles and prevent back injuries
Exercise helps strengthen lower back muscles and prevent back injuries
Fourth exercise
Elevate yourself to focus on your feet and hands. Make sure to extend your arms just below your shoulders and extend your legs just below your thighs. Lift your left leg for 3 seconds. Lower the left man after that and lift the right leg. Repeat this 10 times, then repeat the exercise with your hands. Keep your back completely straight during the exercise. Try raising the right arm with the left man together and the left arm with the right man at the same time. Keep your back straight. Start by repeating the exercise 5 times on each side and add to the repetition until you reach 10 repetitions.
Fifth exercise
Stand with both legs so you are at thigh level while wearing a sporty shoe. Make sure there is enough space in front of you. Step forward with your right foot while lowering your left knee. Make sure the right ankle stays in front of the right knee. Lower the back knee as much as you can and hold your position for two seconds. Return to your original position. Keep your back straight and tighten your abdominal muscles throughout the exercise period and repeat the exercise with the opposite man. Repeat the exercise 5 to 10 times on each side and stop if you cannot maintain back stability or keep the front knee behind the ankle.
Exercise helps soften the body's muscles and keep them strong to support the lower back
Exercise helps soften the body's muscles and keep them strong to support the lower back.
Sixth exercise
Swimming leads to strengthening all of the back muscles and improving the functions of the heart and lungs. Start swimming for 10 minutes, while increasing the exercise period by 5 minutes per week or two weeks
