3 Exercises For strengthening Back Muscles and Getting Rid Of Lower Back Pain

At one time or another everyone suffers from some type of low back pain. No matter how young or old you are, chances are at some point in your life you will have a pain in your back. The reason for this is because our backs perform many different functions for our bodies.

For most people this pain will go away after a day or two. However, there are some people who suffer from low back pain for weeks or even months.

If you have experienced back pain you know that it is nothing to mess around with. It can simply lay you out, making it difficult to complete even the simplest tasks.


There is some good news though. If you take a few minutes every day to do these three simple exercises you will be able to strengthen your back so that you will be less likely to experience pain in your lower back. You should consider your lower back as a muscle that needs strengthened in order to continue to function properly.

Pelvic Tilt

One of the easiest and most effective exercises for strengthening your back is the pelvic tilt. To perform this exercise you will lie flat on your back and bend your knees. Tighten up the muscles in your stomach until the small of your back is flat on the floor. Hold this position for a few seconds and then release. Repeat this up to 10 times.

Knee to Chest

To perform this exercise you will remain lying flat on your back on the floor. You will slowly lift one leg up and pull the knee towards your chest. The leg that you are not pulling towards your chest should remain flat on the ground. Repeat the process with the other knee. You should repeat the exercise at least 5 to 10 times with each leg.

Piriformis Stretch

The final exercise to help relieve lower back pain and strengthen back muscles is the piriformis stretch. This stretch is started by lying on the ground with your back flat on the floor. Cross one leg over the other at the knee. Place your hands behind the knee and slowly pull your legs up off the ground. Hold the stretch for five seconds and then release. Repeat the exercise with the other leg on top. You should do five to ten reps of this exercise.

These are just three of the many different exercises that you can do to help strengthen your back muscles. If you would like a full exercise regimen to help you with your lower back pain, consider these yoga poses.

It is important to note that before you start any type of stretching or exercise program for your back you should speak with your doctor first. Your doctor will be able to provide you with a list of exercises that are appropriate for your particular back issue.

If you have not exercised or stretched your back much recently it is important to start slowly and work your way up.







Leave a Reply