Tips for Building Stronger Lower Back Muscles

I've been an athlete all my life. Softball, basketball, volleyball, dance, gymnastics, swimming...the list goes on and on. As I've grown older, my activities have taken a toll on my lower back. When I played competitive tennis as a teenager, my improper serve caused me to have back spasms. Needless to say, I've had to learn to take better care of my lower back. According to the U.S. Library of Medicine, back pain is the #2 reason for American visits to the doctor and most people will suffer from back pain in their lifetime. Why? Because the back supports a large portion of your body weight. Most back pain involves spasms in the large back muscles lining the spine (U.S. Library of Medicine). Strengthening these back muscles can decrease your chance of hurting your back, so by following the ten tips presented in the categories of Stretching, Exercise, and Lifestyle, you can decrease your chances of injury.

Stretching

Because our back spends so much of the day supporting our body weight, its muscles tend to tighten. By stretching the back muscles, you release tension and improve the range of motion and functionality of your back.

Exercise Ball Bridge

The exercise ball, the large inflatable balls that can be seen bouncing around gyms throughout the country, do wonders for stretching the back.
1. Start by sitting upright on the ball, feet firmly planted on the floor.
2. Lean back so that your back is on the ball.
3. Arch your back and reach your hands to the floor and make a bridge.
4. Relax into the stretch.

Become the Ball

Lie on the ground and tuck your knees into your chest. Relax into the stretch and feel your back stretch.

Exercise

To strengthen the back it's important to perform exercises that will work and strengthen the back muscles. Stronger muscles will help prevent you from straining your back.

Back Extensions

1. Lie on your stomach, legs extended, arms behind your head.
2. Lift your torso off the floor and hold for 10 seconds.
3. Release the movement and repeat.

The Land Swimmer

1. Again, lie on your stomach, legs extended, but this time with your arms extended above your head.
2. Lift one arm off the ground and the opposing leg.
3. Switch both your arm and your leg, then switch again, making a swimmer-like motion.
4. Perform 15 repetitions.

Aerobics

To strengthen the back, you need to move it. Though specific exercises help, staying generally active uses the back muscles as stabilizers, thereby strengthening them. Pick your favorite cardio activity-walking, running, biking, hiking, etc.-and do it at least 3 times a week. According to Healthwise, aerobic exercise can also help speed recovery if you do get injured.

Strength Training

To stay fit, it is important to have a solid strength training plan in place. To protect your back, you can't just strengthen your back, you have to strengthen your entire body. Now that I strength train regularly, my back problems have seriously decrease. Try to work your major muscle groups twice a week, but beware and start slow. If you try to lift too heavy, too fast, you could end up hurting what we've been trying to protect, your back!

Work Those Abs

Your back isn't the only set of muscles holding you up straight. To reduce the stress on your back, you need strong ab muscles. So do those crunches, sit-ups, bicycles, reverse crunches, etc. However, be careful to keep the small of your back on the ground during crunches and related movements or you will be using your back, rather than your abs, to perform the exercise.

Balance Training

Your back, along with your abs, is the primary stabilizing force of the body. To improve and strengthen your stabilizing muscles, you must improve your balance. Fortunately, gym's now feature new balance boards that can improve those muscles. To mix up your workouts, do a few exercises while standing on a balance board and your balance will improve greatly.

Lifestyle

There are plenty of ways to strengthen your back outside of the gym!

Practice Good Posture

Poor posture puts a strain on your back. Sit properly in your chair-shoulders back, spine neutral-and you'll have less back pain. Also, be sure to stand straight. Focus a bit more on your posture and your back will definitely thank you!

Concentrate on Your Core

How do you ensure that you have good posture? Focus on your core! Keep your abs engaged throughout the day and you'll have good posture, keep your back out of danger, and have stronger abs to boot!

Our lower back is a very important part of our anatomy that is often ignored. Do yourself a favor, implement some of the tips I've given here, and your spine will thank you!