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back strengthening

Lower back pain can disturb your daily activities. And this is something that you can’t allow to happen, especially when you are in college and need to stay active. However, there are some simple exercises to strengthen the lower back that you can do for just a few minutes a day. You can do these exercises in your dorm room early in the morning or whenever you have a bit of free time on your hands. Just make it a habit to do these exercises each day, and you will strengthen your lower back in no time. Back pain will be gone before you know it, and you will be able to return to your active life by having a stronger and more supportive spine.

1.   The bridge

Bridges are simple exercises that you can do to strengthen the lower back through your glutes. The glutes are responsible for hip movement and are some of the strongest muscles in your body. At the same time, they support your spine, and if glutes are weak, they might cause back pain. Therefore, you should try doing some bridges or pelvic lifts to strengthen them. Lie on your back and bend your knees hip-width apart. Your whole sole should touch the ground, and your hands should be by your sides with palms facing down. While in this position, push your pelvis up until it forms a straight line with your shoulders and squeeze your buttocks. Stay in this position for 10 seconds, then lower your pelvis. Repeat 12 times in three sets, with one-minute breaks in between.

2.   Knee to chest

This exercise can help you relieve tension and pain in your back and elongate the lower back muscles. Lie on your back, bend your knees and keep both feet flat on the floor. Then, bring one knee as close as you can to your chest and hold the position for five seconds. You can use your hands to pull the knee, or you can try to do it without your hands. Make sure that when pulling one leg, the other one remains flat on the ground. Bring back your leg to the initial position and then lift the other one. Repeat for each leg 3-4 times twice a day. Also, remember to stay hydrated when exercising to help you reach your objectives faster and perform better.

3.   Bird dog

This exercise is excellent for strengthening your core and hips, as well as improving your stability and balance. So, to start this exercise, you need to get on your hands and knees. Tuck in your stomach and raise one arm in front of you and the opposite leg behind you. Hold this position for ten seconds, then switch sides. You can repeat this eight to twelve times for each side. Also, you can only raise your legs alternatively if raising your arms along with them is too hard. Do this exercise every day, and you will have a strong core and better stability with minimum effort.

Women doing exercises to strengthen the lower back

bird dog 1

Bird dog is one of the best exercises to strengthen the lower back, and it has multiple variations.

4.   Superman

Your back extensors are the muscles that help you maintain good posture by supporting your spine and pelvis. These muscles run alongside your spine, and you can strengthen them by doing a simple exercise. Lie on your stomach and stretch your arms in front of you, keeping your legs straight. While in this position, raise your arms and legs off the ground by about 6 inches. Stay in that position for a couple of seconds, then lower your arms and legs back to the ground. Repeat 10 times or for one minute. To make it more challenging, elevate your opposite leg and arm, then raise the second side while lowering the first. It should look a lot like swimming. If you do this exercise every day, you will have better posture and support from your spine.

Even if you strengthen your lower back, never strive to be Superman in situations where you could get injured. For example, if you need to move furniture from your parent’s house to your dorm room, make sure that you avoid injuries. With proper preparation and equipment, and the right movers by your side, safe relocation is possible. Plan and prepare with the correct packing supplies, equipment, and a good night’s sleep. Also, eat healthy meals, and most importantly: keep safety in mind at all times.

5.   Lateral leg lifts

This exercise is for your abductor muscles, responsible for balance and mobility. To do this exercise, you need to lie on one side with your legs on top of each other. The lower leg should be slightly bent, while the leg on top raises about 18 inches. Your upper leg is straight and stretched while your body remains still. Hold this position for two seconds, then lower your leg. Repeat ten times and then change sides. You should do three sets for each of the sides.

6.   Planks

Planks are excellent exercises you can do to strengthen the lower back. Also, they help to improve balance and posture and increase stamina. Not to mention that they can help your mental health by increasing your resistance and concentration. Therefore, if you want to try doing planks, start by getting on your elbows with your forearms flat on the floor. Keep your legs straight and raise them on your toes. While in this position, your body should be straight, with your head, neck, spine, and hips at the same level. Keep this position for ten seconds, then return to the floor. Over time, you can increase the duration of your planks to thirty, forty, or even sixty seconds. In addition, if you combine planks with healthy eating, you will look and feel amazing with only one minute of exercising a day.

a woman doing planks


Planks are great for strengthening your back as well as your whole body.

7.   Side planks

This variation of planks is excellent for strengthening your core, protecting your spine, and working out your shoulder and hip muscles. But, before trying to do this exercise, find a mat or soft surface where you can do this exercise without stressing your arms and feet. First, lie on your side with your feet straight and one on top of the other. Second, place your elbow underneath your shoulder with your hand forming a fist pointing to the direction you are facing. Your forearm should be entirely on the mat, and your elbow should form a ninety-degree angle. Lift your hips off the ground while supporting your weight with your elbow and the side of your foot. Now, hold this position for ten seconds, then return your hips to the floor. Last, change to the other side and side plank for another ten seconds.

8.   Spinal twist

By doing this exercise, you can relieve tension and pain in your lower back and improve your core and stability. While lying on your back, bend your knees with your feet flat on the ground. Stretch your arms out on each side, with your shoulders firmly touching the floor. From this position, let your knees fall on one side while keeping your lower back on the floor. Stay in this position for five seconds, then lift your knees back up. Now take your knees to the other side, hold, and return. Repeat for each side three times, two times a day if possible.

9.   Walking

Walking is a low aerobic exercise that can have multiple benefits. It can help you strengthen your legs, improve your circulation, and lose weight. Also, it’s one of the exercises that strengthen your lower back. Moreover, you can do it daily, for as long as you can, and as difficult as you can withstand it. And, if you want to live a healthy lifestyle in general, make walking your primary means of transportation. Walk to classes, walk for errands, and walk for pleasure. Walk for 30 minutes a day, and you will have a healthy back and body.

Person exercising walking


Walking has numerous health benefits, one of them being the strengthening of the lower back

10.                Swimming

If you have back pain while exercising, you can try swimming. When water supports your body, discomfort is greatly lessened, and you are free to move. Also, while you swim, your brain releases endorphins. Endorphins are hormones that relax your muscles as well as your nervous system. As a result, you can always try swimming to strengthen the lower back, as well as your entire body.

Meta Description: If you have back pain, bad posture, or discomfort, here you can find a list of exercises that will help you strengthen the lower back.

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