The best bodyweight exercises for the lower back

The deadlift or squat are the two most common movements to straighten those muscles. However, how can you get stronger with bodyweight exercises? The good news is that there are some calisthenics workouts that you can do. In addition, these movements also exercise your glutes and hips.

Why is it important to strengthen the lumbar?

Low back pain is the common chronic pain problem in 60-80% of adults. Although many conditions can cause lower back pain, inadequate core strength is a common causative factor.

Sedentary jobs and prolonged sitting can lead to muscle imbalances and weak core muscles, increasing the risk of lower back injuries. That is why spending a lot of time sitting can cause the following effects:

• The deep core muscles are designed to withstand prolonged contractions to support and stabilize the spine. When we are hunched over in a chair all day, the core remains inactive . This results in a decreased signal from the brain to the core telling it to “turn on” and protect the spine when needed.
• The psoas major, one of the strongest hip flexors, originates from the lumbar spine. Prolonged sitting can shorten this muscle, putting chronic strain on the lower back.
• The glutes, which are the powerful extensors of the hip, lengthen and weaken, generating what is known as ” gluteal amnesia .” These muscles cannot do their work in normal activities of daily living, forcing other muscles to compensate, such as those in the lower back.

Bodyweight exercises for the lower back

Although we should avoid sitting down, it is not realistic thinking. Some specific exercises can help minimize the chance of developing low back pain. Here we show you the most effective with body weight to strengthen the back.

Low back pain is a common and debilitating condition. With a proper routine, you can strengthen your core and gluteal muscles and reduce your risk of injury. This workout can be done with nothing but your body weight: at home, in the gym, or at the office.

Iron

We know that nothing improves core stability like a board. If you want to make it more intense, choose an unstable surface. This can be done by placing the forearms or feet on a fitball, or by lifting an arm or a leg. The hips and shoulders must remain aligned with each other at all times. Instead, if you want to make it lighter, place your hands or forearms on a bench, table, or railing at a height that is challenging but allows you to maintain proper form.

• Start with your elbows placed directly under your shoulders and walk your feet back one at a time until your body is in a straight line.
• Squeeze your quads, glutes, and core, while pushing the floor through your toes and forearms.
• Perform one to three sets for 30 to 60 seconds, or as long as you can maintain proper technique.

Side plank

Although the classic plank is helpful in reducing the risk of low back pain, the side plank can be even more beneficial because it requires activation of the internal and external obliques. It is important to strengthen these muscles as they help control the rotational movements of the spine. If you want to make it easier, drop one knee to the ground for additional support or find a raised surface to place your hand or forearm, reducing the challenge on the core.

• Start with your elbow placed directly under your shoulder.
• With your feet stacked or staggered, work your way up through your lower obliques until your body is in a straight line.
• Keep your shoulders and hips stacked.

Lumbar extension

Think of your abdomen as a box. To prevent low back pain, all sides of the box must be strong and stable. Back extensions, also known as Superman, help strengthen the back side.

• With your lower body supported by a high table or bench, let your upper body hang toward the floor.
• Squeeze your entire core and extend your upper body until it is in line with your legs.
• Make sure to avoid extending beyond 180 degrees (where the upper body is higher than the legs) to limit compressive forces on the lumbar spine.
• Lower slowly and repeat.

Gluteal bridge

Weak gluteal muscles contribute to lower back pain by shifting work to the lower back. The glutes support activities such as walking, running, squatting, and deadlifting, but when they lack sufficient strength, the back takes most of the load.

• Begin in a sitting position with your arms down at your sides.
• Press firmly through your feet and engage your glutes to lift your hips, creating a straight line from heels to shoulders.
• Hold for two seconds and lower slowly.
• Perform one to three sets of 10 to 15 reps.
• Increase the challenge by performing this exercise on one leg, while keeping your hips level.

Bird dog

You’ve probably seen this exercise done in the gym, but to do it correctly, the trunk must remain stable, while the arms and legs move.

• Begin in a quadruped position with a tight abdomen.
• Slowly raise one arm and opposite leg to torso level.
• Your hips and shoulders should continue to face the ground.
• Lower slowly and repeat for 10-15 reps or hold the top position for 15-30 seconds.
• Repeat one to three times on each side.

Dead bug

The dead bug can seem pretty easy on the first couple of reps. In fact, it is quite similar to the exercise before, although it is done in the reverse way. To do it well, you have to have your abdomen activated, move it slowly and avoid lifting your back off the floor.

• Lie on your back with your arms extended toward the ceiling.
• Then lift your legs and bend your knees at 90 ° so that your lower legs are parallel to the ground.
• Squeeze your abdomen and bring your navel inward so that your back is as flat as possible against the floor; You shouldn’t be able to get a hand between your back and the ground, and you should maintain this at all times.
• Slowly lower your right arm behind your head and extend your left leg forward at the same time, exhaling as you go.
• Continue until your arm and leg are just above the ground, being careful not to lift your back.