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Best Lower Back Exercises for Strong Lower Back

Best Lower Back Exercises for Strong Lower Back
Best Lower Back Exercises for Strong Lower Back

Lower back pains are a common experience these days. The strain to be in a single position for a long periods of time are often the cause of lower back pains and experiencing the pain for a long time often seems to be impossible.

Acclaimed and Best dietitian in Delhi , Sheela Seharawat of Diet Clinic says that lower body exercises are important to maintain balance and stabilize the entire body. Our legs including the muscles of the lower part of the body, supports the entire body and its movement.

She strongly mentions that this is one of the areas of the body that we hardly concern about and almost all of the exercise that we do regularly are mainly focused more on the arms and the chest, and even on the legs, as most of us think that those are the only parts they need sculpted to appear more attractive. Needless to say, only the people who really know what they are doing and care for the health of their entire body more than just look attractive, take time to work on their lower back.


The best dietician in Delhi says that rather than pointing out a single style of workout that is bound to give us the exercise we need, we should look for a bigger scope. Activity is the best way to keep our back healthy, so it’s obvious that the lower back workouts you will see further into this article are more on activities than just some regular run of the mill exercises.


  • Bridges

Gluteus maximus, is what we call the strongest muscle group in the body and constitutes the large muscles of the buttock. This muscle group is solely responsible for the movement of our hip and all all hip related activities. Weakness in these muscles can be one of the potent possible reasons for back pains. And it is so because, these muscle contributes towards stabilizing the hip joint and supports the simplest of movement like walking.

The exercise: Lie on the ground with your feet flat on the floor, hip-width apart. With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor. Hold for 10 to 15 seconds. Lower down and repeat 15 times by performing 3 sets. Rest for one minute between each set.


  • Strength Training

This lower back exercise happens next after you have loosened up the back. With a bit of strength training, we can prevent the possibility of experiencing such things again and again. But we have to be careful with the exercises we perform. First of all, never do too much exercise that might strain your back. Most of the exercises that you will perform must be focused on giving core training for the stomach and the back. Light dead lifts will do just fine, along with some reverse hyperextensions. These workouts help strengthening our back and the core, thus helping prevent back pain in the future. Pilates is an excellent form of exercise that helps with lower back and core strengthening.


  • Swimming

Have you ever imagined why swimmers have such nice bodies, yet most of them will tell you that they haven't even been to any gym ever.  That's because a swimmers body may have already done all the workouts that are needed just by, well, swimming around the pool all day. But unlike the muscles of bodybuilders, swimmers have much firmer builds. Often, you will find their build-up to be quite soft and subtle.

This is good, because this is what you want to desire from your lower back exercises. With the back is experiencing most of the tension, it is important that the lower back exercises being done can relieve it of any kind of tension. And the only way to do this is to give it support. In this case, the water will be the support of the back as well as the rest of the body.


  • Cat Stretches

It is one of the best exercises to strengthen the back, ease muscular tensions and lengthen it.

The exercise: Get onto the hands and knees with the knees hip-width apart. Bend the back making an arch, pulling the bellybutton up toward the spine. Slowly then relax the muscles and allow the abdomen to sag toward the floor. Return back to the starting position. Repeat 3–5 times and at least twice a day.



Most of us do not take good care of our backs resulting in pain and problems. Much of this can be avoided with regular and appropriate exercise. As with any exercise, if in doubt consult your doctor first before you embark on an exercise program.