Exercises For The Lower Back For A Strength Foundation

April 1, 2009 by  
Filed under Body Exercises

It is easy to embark on a work out routine focussing on areas such as the abs and buttocks and other aesthetic areas, however it is just as important, if not more, to make sure your have sufficient strength in the muscles of the back and lower back. Any physical activity requires the back to be able to support the body.

The back is an extremely important area to maintain strength, however before commencing an exercise regime always check with your doctor first, this is especially important if there is an existing injury to the back or any pain. There are many mild back stretching and exercises routines that are suitable for injuries to facilitate healing, however, it is best to wait until the back is in good health.

For a healthy back, there are plenty of exercises that will continue to maintain and increase strength in the lower back area. An especially effective form of back exercise are the forms and stretches included in the discipline of yoga.

The posturing involved in yoga are deceptively powerful. They may seem mild and relaxing but they really work the area and yoga experts are incredibly strong and flexible.

The back area contains a convoluted array of muscles that must be maintained equally. If some areas are not exercised they may become tight leading to spinal problems and pain when neglected muscles are suddenly used in excess such as lifting a heavy box

Yoga can be performed in the comfort of your own home, using yoga instructional DVD’s and books, however, it is advisable to attend a class at the beginning and become proficient in the posturing before going it alone. These moves are not to be taken lightly as they have a huge impact on the muscles. Make sure you know what your are doing.

Many enjoy attending a class for the camaraderie and tranquil atmosphere as well as having an instructor at hand in case you are creating an incorrect form.

The most common form of yoga for use as an exercise is Asanas yoga. The full yoga discipline encompasses many different aspects of lifestyle.

Following are a few poses commonly found in a yoga session.

Pawanmuktasan – Knee close to the chest

Marjariasana – The cat posture

supta matsyendrasana – The supine twist

adho mukha svanasana – The dog facing downwards posture

Bhujangasana – The cobra posture

The pelvic tilt – This is not a tradition yoga pose but is often incorporated into a session.

You must complete the full compliment of yoga poses as they work in conjunction with each other. Missing some out could lead to an imbalance in the muscular development and have an impact on the spine.

The moves are slow and deliberate, there should be no fast and jerky movements. The positions must be made correctly with the head positioned properly. The posture may be held for around 3 minutes depending on your capabilities and strength. The length will increase as you become stronger and more supple.

Everyone will have varying degrees of ability in the class. Those that have a denser muscle volume may not be as flexible. Yoga instructors tend to be lean but very strong. Just be patient with what you can do and don’t over do it, it is not desirable to strain the muscles and experience discomfort.

Hold the pose as long as you can then release and wait calmly for the next position, as you progress, you will be holding the positions for longer. Your breathing should be free and consistent while you practise the lower back exercises.