Lower back pain is a common issue, especially for women. The following exercises are designed to target and strengthen the muscles in your back, and address some of the common causes of lower back pain in females.
Superman
This exercise is great for strengthening the erector spinae, which are a group of muscles that extend along the length of your spine. To do this exercise, lie flat on your stomach with your arms extended in front of you. Slowly lift your legs and arms off the ground, keeping them parallel to the floor. Hold this position for five seconds before slowly lowering your legs and arms back to the starting position. Repeat 10 times.
Bird Dog
The bird dog exercise is another great way to strengthen the erector spinae muscles. Start on all fours, making sure your hands are directly below your shoulders and your knees are directly below your hips. Extend your right arm out in front of you and your left leg out behind you, keeping them both in line with your body. Hold this position for five seconds before returning to the starting position. Repeat on the other side. Alternate sides until you have done 10 repetitions on each side.
Cat-Cow Stretch
This stretch helps to loosen up the muscles in your back and is a great way to warm up before doing any other exercises. Start on all fours with your hands directly below your shoulders and your knees directly below your hips. As you inhale, arch your back and look up towards the ceiling. Then, as you exhale, round your back and tuck your chin down towards chest. Continue alternating between these two positions for 10 breaths.
Pilates Scissor Kick
This exercise targets both the rectus abdominis muscle (the “six-pack muscle”) as well as the oblique muscles (the muscles on the sides of the waist). Lie on your back with both legs extended straight up in the air and your head and shoulders off the ground. Lower one leg towards the floor while keeping the other leg extended straight up, then switch legs. Continue alternating legs until you have done 20 total scissor kicks.
Reverse Flyes with Resistance Band
This exercise works both the upper and lower trapezius muscles (muscles in the middle and upper back) as well as the rhomboid muscles (muscles between the shoulder blades). Attach a resistance band to a sturdy object at about waist height. Step back until there is tension on the band, then hold it with both hands in front of you at shoulder level with palms facing each other. Keeping a slight bend in elbows, squeeze shoulder blades together as you raise arms out to sides until they are in line with body. Hold for two counts before slowly lowering arms back to starting position. Do three sets of 12 reps.
Bridging Exercise
Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Raise your buttocks and low back off the ground, hold for two seconds, then lower under control. Repeat 10 times.
Curtail Lift
Sit on the edge of a sturdy chair with your feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Place your hands on top of your knees. Slowly lift your buttocks off the seat while keeping your feet and hands in contact with the chair. Hold for 2 seconds, then lower under control. Repeat 10 times.
Ready to get started?
These are just a few exercises that you can do at home to help alleviate lower back pain caused by weak back muscles. As always, consult with a doctor or physical therapist before beginning any new exercise routine.
