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Lower back muscles: A simple exercise that will help make them stronger.(4 posts)

Lower back muscles: A simple exercise that will help make them stronger.Paul
Aug 30, 2002 8:58 AM
For years I would get lower back pain when doing hills in the saddle, doing weights, etc. My wife has been taking yoga for 4 years now, and for the pass couple of years, I've been doing this simple exercise she advised that has vastly improved my lower back strength.

Laying on your stomach comfortably on the floor with you arms flat on the floor extended out from your body so that your forearms/hands point forward.

Lift (gently at first) your back off the floor as much as you can without your elbows leaving the floor. Don't push with your hands, just use your back.

Do as many reps as you feel comforatable with.

This exercise can easily be done 5 -7 times a week as it only takes a few mnutes. Within 2 weeks I could start feeling the results. I hardly ever get lower back pain now.

When you build up your lower back muscles, add this to your work out.

Same position as above, only put your hands under your chin (palms down), lift your back about 5" off the floor(as measured by looking at your elbows that are off the floor), and hold for 5 seconds.

Lower to start position, and do again.

Do as many reps as you like, or can tolerate.

If you make a habit out of this, you will have a stronger lower back within a short period of time.

Paul
I'm confused.Sintesi
Aug 30, 2002 10:22 AM
"Laying on your stomach comfortably on the floor with you arms flat on the floor extended out from your body so that your forearms/hands point forward.

Lift (gently at first) your back off the floor..."

I thought the stomach was on the floor. If the stomach is on the floor how are you lifting the back off the floor? Are you face up or face down when doing this excercise? Seems like it would have to be face up, right?
I'm confused.sweetbuns
Aug 30, 2002 11:44 AM
Lift up your head, neck, shoulders and upper trunk region....curve your back, legs stay on the ground....this is a great exercise to strengthen your core muscles and it also gives your buns more umph, because you are developing the lower back muscles....

Here's a website with a picture...only don't raise your arms, leave them on your side

http://www.mckinley.uiuc.edu/health-info/fitness/back/strength.html#back
something similarDougSloan
Aug 30, 2002 12:00 PM
I sort of do the same thing, except I lie on my stomach, then arch my back so that my head, arms and legs rise, like I'm trying to allow only my midsection to touch the floor.

Also, one of the best things for the back is strong abs. Situps, crunches, whatever, help the back immensely.

Doug