How Do I Build My Lower Back Mobility

For many people, having strong and mobile lower back muscles is key to a healthy and pain-free lifestyle.

There are a number of ways to build lower back mobility, and the best approach depends on your specific needs and goals.

In this article, we’ll cover some of the most effective ways to improve lower back mobility.

Begin the Lumbar Rocks exercise by laying on your back with your knees bent and your feet planted firmly on the ground.

Begin in the starting position and slowly rock your knees to one side as far as you can before returning them to the starting position.

Then, bounce your knees to the opposite side until you’re in a position that feels comfortable. Perform this exercise ten times on each side, twice a day.

3 Exercises for Lower Back

  • glute bridge. The glute bridge works a person’s gluteus maximus, the largest of the gluteal muscles, or glutes, that form the buttocks
  • Bird-dog. The bird-dog works the gluteal muscles
  • Plank
  • Side plank
  • Abdominal drawing-in maneuver.
  • Abdominal crunches.

Strengthening a Weak Lower Back

  • Lie on the ground with your feet flat on the floor, hip-width apart.
  • With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor
  • Lower down.
  • Repeat 15 times.
  • Perform 3 sets.

Targeting Lower Back Love Handles

  • Cut out Added Sugar. Share on Pinterest
  • Focus on Healthy Fats. Filling up on healthy fats like avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline
  • Fill up on Fiber
  • Move Throughout the Day
  • Stress Less
  • Lift Weights
  • Get Enough Sleep
  • Add in Whole-Body Moves.

Your gluteal muscles, including your gluteus maximus, gluteus medius, and gluteus minimus, are targeted and especially activated when you perform a lower body workout known as a hip thrust, which is also known as a hip thruster.

When performed with the correct technique, hip thrusts may also train the hamstrings, adductors, and quadriceps in your lower back as well as the muscles in your legs.

The mcgill big 3 exercises are:

1) The Curl-Up

2) The Side Bridge

3) The Bird Dog

  • The McGill Curl Up. Lie down on your back. Extend one leg and bend the knee of the other leg
  • The Side Bridge. Lie on your side, with your forearm on the floor and elbow underneath your shoulder
  • The Bird Dog. Assume a hands-and-knees position on the floor.

Is Your Lower Back Weak? Here’s How to Know

  • Lower Back Pain. Low back pain has many causes
  • Bad Balance. Having good balance protects us from falls
  • Poor Posture
  • Hard to Get Up or Down
  • Difficulty Standing for Long Periods
  • Plank
  • Squat
  • Wall-Press Dead Bug.

What is the McGill method?

The McGill Method examination provides assistance in determining which motions, postures, and loads are the primary contributors to chronic low back pain, as well as how to get rid of those contributors and, as a result, the pain itself.

How to Get a Flexible Back in 8 Steps

The more regularly you work on increasing your flexibility, the more quickly you will most likely see gains. Even if you exercise twice or three times a week, depending on your present level, it will take you anywhere from three to six months before you notice any significant benefits.

The bottom line

Improve the strength of your gluteal muscles with the help of the Lumbar Rocks exercise. The hamstrings, adductors, and quadriceps in your lower back may also get a workout by performing hip thrusts.

Examining a patient using the McGill Method can help determine which movements, postures, and loads are the most significant causes of chronic low back pain.

References

https://fitclinic.com.au/2019/04/6-basic-mobility-exercises-for-lower-back-pain/
https://www.youtube.com/watch?v=DXX-aoCIWIA
https://www.menshealth.com/fitness/a39294728/lower-back-stretches/
https://www.youtube.com/watch?v=2daigSBkx68
https://www.trainingpeaks.com/blog/low-back-fried-try-these-6-miracle-mobility-exercises/

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