Exercise & Fitness Tips : Lower Back Exercises

Hi this is Ashley Gas, strength and conditioning specialist, with brilliant athlete.com. Lower back exercise, how do you do them? Well I’m going to assume that you’re interested in lower back exercises because you’ve got some lower back pain. If that’s the case, make sure you’ll go to your health care practitioner to get a check out first that would your physical therapist, car proctor, or athletic therapist.

Once you’re cleared for tribune here’s a couple of exercises that I have found to help me personally as well as many of my clients. First of all, you want to learn how to stretch out your hip flexors; those are the muscles that are in front of your hips. This is one stretch that can be very useful, so I just start with one knee back, my other leg out in front, and all I do really from here, is bring my belly button in to my spine and drop my hips underneath. You should feel that through the front of your thigh, of the back leg for starters. When that stretch gets a little bit easier, you can very slowly move forward and increase the stretch through the front of your hips, so that’s a hip flexor stretch, and will probably be an important part for your lower back exercise.

There’s two more that I found to be helpful in terms of strengthening your butt, first one is the butt bridge, so all I’ll do from here is I squeeze my butt cheeks together, and I’m going to lift my hips up of the ground, get a good butt squeeze at the top, you should feel these guys working, and then I come right back down again, and back up, and right back down. The last one that you can do, I like to call this a clam, so my knees are together at about 45-degree angle, and I lift my top knees straight up and I tighten my butt right at the back without movement, and come back down again. Again I come up, squeeze my but, and right back down again. Most people find that good starting repetition is between 10 or 20 per side. So, for lower back exercises you’ll find that those two will help in addition to the hip flexion stretches that I showed you. If you need more help, you can contact me at brilliant athlete.com.