Best 5 Lower Back Exercises For Men And Women
"Lower back pain is often common among men and women especially as they advance in age. Here are the top 5 exercises for the lower back that helps you keep fit."
Due primarily to sitting for extended periods, lower back pain is a chronic problem. Ironically, when lower back pain strikes the last thing people feel like doing is exercising. However, back exercises for men and women both are what often help the most, as lower back exercises are critical for strengthening muscles and increasing flexibility.
Downward-Facing Lower Back Stretches
Back Extension
Dumbbell Squats
Sit-ups
Written by Tom Black who is an expert in body fitness and skin treatment through nutrition and exercise.
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Lower Back Exercises for Flexibility
Upward-Facing Lower Back Stretches
Lying flat on the floor or a bench and facing the ceiling, the legs and arms are brought upwards. The hands are paced behind the knees and the knees are pulled in, gently, with the arms towards the chest. The position is held for 15- to 20-seconds and released. Exercise is repeated three times.
Lying face down and keeping the chin touching the floor or bench, the legs are raised upwards as far as possible, behind the back. The position is held for 15- to 20-seconds and released. Exercise is repeated three times.
Lower Back Exercises for Strength
One of the best overall strength training back exercises for men and women is the back extension. Lying flat on a bench facing upwards the upper torso is positioned to hang over the edge of the bench just below the small of the back. With the legs hanging over the sides of the bench and the toes tucked up against the bottom of the bench, the body is lowered down as far as is comfortable and then raised to the starting position, even with the bench, for 8- to 12-repetitons for three sets.
Standing upright a dumbbell is held in each hand with arms hanging downward, next to the sides.
The lower back is bent forward while bending the knees until the upper legs reach a 45-degree angle. The legs and back are then straightened to the starting position. Exercise is repeated for 8- to 12-repetitons for three sets.
Also known as the core muscles, the main function of the abdominal muscles is to stabilize the midsection of the body, including the lower back. As such strengthening the abdominals is by doing sit-ups is by far one of the best back exercises for men and women.
Lying flat on the floor with the legs bent at the knees and toes tucked under a heavy object, such as a bed or dresser, the upper body is raised to a 45-degree angle and then lowered back to the staring position, stopping just short of the back touching the floor. The exercise is repeated 8 to 12 times without stopping. Sit-ups are best done in sets of three, with a one minute rest between sets.
To achieve maximum flexibility, lower back exercises focusing on stretching should be performed every day. For maximum results, strength training back exercises for men and women alike should be done every other day.
Written by Tom Black who is an expert in body fitness and skin treatment through nutrition and exercise.
Category: General Health, Gust Article, Medicine
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