These moves can help fix—or prevent—nagging spasms, discomfort, and achiness in your lower back.
, and hamstrings together form one big stability machine, so weakness in any one of those muscles forces the others to take up the slack.
Pain in your lower back that is associated with shooting pains down the back of one or both legs indicates sciatica or discogenic pain. A pinched nerve causes this discomfort. It often feels sharp compared to the muscle-gripping sensation that you would feel with a spasm.How do you strengthen your lower back?
To prevent back pain, you need to work on strength and flexibility through the entire kinetic chain. Your spine and spinal muscles get lots of support from your core.In addition, tightness or weakness in your glutes, hips, quads, and hamstrings will impact the muscles in your lower back, putting more strain on those muscles and setting them up for a spasm. Adding strength exercises and stretches that target your lower back can help.
, lift your hips until your body forms a straight line from shoulders to knees. Pause for 3 seconds, and then lower back down to the starting position. Repeat for 15 reps.Lie facedown on the mat with legs extended straight and arms down at your sides, palms down. Contract your glutes and lower back muscles as you lift head, chest, arms, and legs off the mat and rotate arms so thumbs point toward the ceiling. Hold for 30 seconds, and then relax back to the floor for 5 seconds. Repeat for 10 reps.
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