How to Strengthen Lower Back
The lumbar region of your spine supports the majority of your body. Approximately 80 percent of people will suffer from a back injury sometime in their life, with the majority hurting their lower back. Muscle atrophy from inactivity is common to people who sit a lot or work in an office environment. Start a lower back exercise routine to improve lumbar strength and prevent back injuries. Learn how to strengthen your lower back.
Reduce the number of hours you sit at home and at work. Sitting for long periods of time can atrophy lower back muscles over time.
Buy a pedometer. Aim to walk at least 10,000 steps in the course of your daily routine.
Determine if you already experience acute lower back pain. If so, book an appointment with a physical therapist so that they can prescribe exercises that will strengthen your back while reducing lower back pain.
Swim for 20 to 30 minutes 3 days per week. Swimming laps using the crawl stroke and backstroke strengthen your entire back, while improving heart function and lung capacity.
Walk or jog in water. Aqua walking and jogging provide some resistance that helps to strengthen your legs, lower back and mid-back. Start with 10 minutes and move up to 30 minutes 3 to 4 days per week.Start a walking routine. Try some variations on a regular walk to increase strength in your lower back.