Your Spine Is Important — Here's How to Strengthen It
There are other parts of the body that if they are hard or painful, it can be tedious to deal with. But there are some that can completely affect the way you move (or do not move). Your lower back falls into this latest phase because, like a good BFF, it provides your entire body with an important support system, whether sitting, standing, or walking.
Since your lower back plays an important role in the daily movement of the body, it is important to strengthen it just as you would with other muscle groups. Exercising your spine can be done on your own or before / during another exercise, it does not require fancy equipment or complex movements, and it can often flex other muscles in the process. Here's what you need to know about the importance of your lower back, and how you can strengthen it with a few simple exercises.
What is the function of your lower back?
Your lower back is between your lower extremity and the upper part of your hip, and it helps keep your body straight. It connects the upper and lower parts of your body together, and thus it is used daily.
“When you sit down, your lower back gets more pressure and pressure due to gravity. During movement, your lower back continues to support your upper extremity, "said Jonathan Tylicki, AKT's head coach and director of education. There are internal benefits as well. , "adds Johry Batt, head of athletics at F45.
What Muscles Are Covered In Your Lower Back?
Your lower back is not just one major muscle. There are a lot of muscles that support your lower back and especially your spine, explains Tylicki. These include the multifidus (the smallest muscles that support the vertebrae of the spine); erector spinae (long muscles that keep the spine long); external obliques (allowing your torso to rotate); and the quadratus lumborum (located on both sides of your lumbar spine and technically the abdominal muscle).
Why Is It Important to Have a Strong Spine?
Since your lower back is the basis of all your body functions and abilities, it is important that you stay strong. "Strengthening your lower back not only prevents injury but is essential for good posture, productive training, and overall fitness and longevity," Batt said. The muscles in your lower back do not work alone in maintaining your posture. Both Batt and Tylicki point out that having strong spinal muscles is also important as the two muscle groups work together to maintain full strength.
What Are Some Things You Can Do To Avoid Injuries To Your Lower Back?
Because other muscle groups outside your back contribute to lower back strength, Tylicki says it is important to take an integrated approach by doing back work that aims to integrate other aspects of the spine, such as the abdomen and glutes. "We often think that when we sit down, we should sit down on our lower back, but we actually want to lift from the lower back - to keep our back muscles working, our core involved, and prevent too much strain. herniated or bulging, "he said. He also says working on your flexibility by making conditions such as a dog facing upwards, a dog upside down, and a child’s posture can help produce more pressure. "Look at using reversible exercises from the expansion space, as most of our daily lives (sitting, driving, texting) are done in a flexible (rotating forward) environment."
Excessive warming and stretching — movements such as bridges, low rotational stretches, superman, and squats, for example — are important to do before strengthening your back, says Batt. “Good posture, regular movement, and keeping the core strong are also very important to protect the lower back from injury or pain. Stability and muscle tension can cause severe back pain, ”he said.
Exercise To Strengthen Your Lower Back
Exercise below can help strengthen your lower back but also involve other muscles such as your abs and glutes.
Extensions Back
- Lie on your stomach, stretch your arms out in front of you.
- Slightly lift your shoulders and upper chest off the floor.
- Make 20 controlled reps.
- While doing this exercise, focus on the navel connection and draw the belly button off the floor, advises Tylicki. Lifting up does not mean it is better; you want to avoid putting too much pressure on the lower back.
Swimmers
- Lie on your stomach and stretch your arms out in front of you.
- Just lift your upper chest off the floor.
- Squeeze your glutes to slightly lift your legs down.
- Focus on your arms and legs while holding the elevated position for 30-45 seconds.
Cat-Cattle
- Start at a four-point grip on the hands and knees.
- Take a deep breath, open your chest, shrug your shoulders, and slowly bend your back (cow).
- Take a deep breath, bend your spine against the ceiling, then pull your abdomen inwards and push down with your hands and knees (cat).
- Move slowly and gently at first, gradually increasing your range of motion as you feel the stretch on each side.
Bird Dogs
- Start at a four-point grip, hands and knees.
- Tie your spine and slightly stretch your arm against the leg out at the same time. Keep the back of the neck long and your eye line trained down.
- Return to the starting position and rotate the sides.
- Take your time and be careful not to stretch too much and get into your lower back. You want to raise the arm and leg opposite to keep it down while maintaining a firm grip.
Plank Holds
Come to the bottom of the plank, resting on your arms, and your back, hips, and legs in one long straight line.