There are various reasons to perform Lower Back exercises for women in present era. Sedentary lifestyle has given human beings a lot of chronic health problems. One of them is lower back pain.
This is a very common ailment people have at old age usually. Also, not just the sedentary lifestyle, but, handling heavy objects and extensive physical activity which puts pressure on the lower back also calls for the lower back pain.
This is quite common in women. Why? Because, relatively, women work more in a manner that puts pressure on lower back than the men do. There is a difference between a man’s physical health and a woman’s physical health, depending upon the type of occupation they have.
If the problem exists, solution exists as well. Treatment is available in the form of exercises and fitness planning. As we know that the man and the woman are distinct in their physique, therefore, exercises differ on gender basis to some extent along with their range.
Move a little here and move a little there, that’s how you will get your back working.
Lower back pain exercises for women
The group of muscles involved in lower back exercises is back extensors and deep core stabilizers, abdominals and glutes. Let us do a few exercises together!
- Decompression Breathing
Have you heard about the yoga move “Tadasana”? You must have. This exercise is quite similar to it. You have to stand with your full weight on your heels. Your toes are placed on the floor as well and close to each other, but the heels are slightly apart. Can you understand what I mean to say? Are you able to do it? Now, you have to lengthen your body as you stand tall. Move your arms up towards the ceiling as you join your fingertips together. As you lengthen your body, inhale. This will give your lower back a curve and a stretch. Now, as you descend down yourself to the original position, exhale. While exhaling, keep in mind that you have to keep the spine stretched.
You can go as tall as you can stretch the maximum. Hold at the top for a few seconds. Repeat according to your own comfort.
- Founder to forward fold
This may look quite absurd. You have to set your feet inches apart, at a considerable distance. Now, stick your booty out to put the pressure on the lower back. You can extend your hands in the alignment of the body, straight ahead. Your lower back gives a curve. Hold the extended position for about 10-12 seconds and then come back to the original position.
If this makes your lower back feel too pressurized, then you can opt for modified version, where your hands are extended slightly backward rather than forward.
- Forward Fold
When you are doing the founder stretch, you can put your extended hands down and touch the floor. Your booty would still be sticking out. You can bend a little at your knees to give slight support. Pull the hips back and away from the trunk, and extend the hands to touch the floor as long as you can. Your fingers should not be in close contact with each other. Hold the position for 15-20 seconds.
Best lower back exercises for women
Not every lady is capable of doing the exercises which include bending and a lot of twisting. Here we are to aid you. Some of the best lower back exercises are listed below:
- Adductor Assisted Back Extension
It is not as complicated as the title sounds. You have to perform a couple of steps and we believe that you will be able to do it easily. Lay down on the ground on your stomach. Your feet should be flexed. Keep the legs in close contact with each other. Slightly bend at the knees and your hips should be pushed in the downward direction. Place your hands laterally, bent at the elbows and allow your hands to float. Hands should be floating just like a superman does, with the only modification of being bent at the elbows. The forearms should be horizontal, above in the air.
Now, take the extra support of your thighs and abdominal muscles, and push your upper body in the upward direction as above as you can. Keep the position for about 15 to 20 seconds. If you cannot hold for so long, you can always begin with the lower timing range.
Stand straight with your feet a few inches apart. Now, put your one leg backward. The leg which is forward has your full weight, and the leg pushed backward is on its toes. Now, take your arms overhead and make your fingertips of both hands touch each other. Push your hips backward and give your back a little arch. Align the extended arms in the direction of the trunk, away from the hips. It is somewhat 45 degrees from the horizontal arm position. Hold the position for 15 to 20 seconds and then release. Try the same with the other leg.
- Lower back stretch
In this exercise, you have to lie down on your back. Let the arms be placed in contact with the floor at the sides. Palms should face downwards. Stay in a relaxed state. Bend your legs at the knees, keeping your feet flat on the ground. Keep them close to each other. Now, slowly raise your lower back upward. Give your lower back a little stretch and try to push the pubic bone toward feet. Do you understand what we mean to say? You have to hold the raised pose for a few seconds and then come back to the original position. Repeat 5 to 6 times.
Lower back strengthening exercises for women
Women are capable of multitasking very efficiently. And, the stress levels of the work they do are directed majorly to the lower back portion. Whether they cook food, or clean the house, mop the floor or wash the clothes manually, lower back muscles are the targeted muscles. Any household work or physical activity requires strengthening of the lower back muscles, so that there is no injury or pain later on.
Here are a few exercises to strengthen your lower back muscles. These are very simple and less demanding in pre-requisites.
- Lower back rotation
You have to lie down on the floor and bend your knees. Feet should be placed flat on the floor. You can extend your hands at the sides in contact with the floor. Now, try to tilt the knees at right side first. Keep in mind that you have to place your shoulders in contact with the floor. You cannot move your trunk while moving the knees at the sides. Now, as you bring down your knees at the right side, hold the position to your maximum range. Do not jerk and push yourself to do some movement which your body does not support. Hold the position for a few seconds and then come back to the original position. Now, tilt towards the left and hold there again. Repeat this alternate knee movement.
- Lower back rotation on chair
You have to sit on a chair. It should be armless. Now, cross your legs one over the other alternatively each time. When you cross your right leg over the left leg, twist the torso in both sides. Now, cross the left leg over the right leg, and again twist the torso. Hold the position when you feel a stretch for a few seconds.
- Swiss Ball Exercises
Take a ball. Lie on your back on the floor. Now, place your legs on the ball, with your knees bent. Now, straighten one leg while the other is kept bent. Relax the straightened leg. As you do this, raise the opposite arm above over the head. Now, bend this leg and straighten the other one. Bring the opposite arm overhead.
You can always move the ball with your legs. This will also condition your lower back muscles. Try doing this exercise for about a minute.
Lower back exercises for women at home
Many of the women, who are the homemakers, are not able to take out time or go to the gym or take help of a trainer. They themselves can help them out regarding their lower back pain. We are here to resolve this issue. You just need a yoga mat or a simple mat, on which you can perform a set of yoga postures. Do not take the mat which slips and moves.
- Bow Down pose
In this pose, you have to make come down on all your four limbs. Place them on the mat. Now, raise your hips all upward toward the ceiling as high as you can. Your feet should be placed at the floor, without any heel raise. Your head comes downward between your arms and you look at your legs. The shape you are forming is D shaped, where the base is formed by the floor and curve is formed by your legs, hips and the spine.
In modified version, you can raise your heels and come on your toes while you make the curve. Also, you can put your elbows under your head to support it.
- Static Lift
In this pose, you have to bend your elbows and place your forearms in the horizontal position. Keep your shoulders straight, stomach facing the floor and legs extended backwards. Flex your feet in such a way that you are on your toes. You have to keep your body in air, on the support of your elbows and forearms. Do not let your back make a curve. Hold the position for 10 seconds and then come back down. Increase the time range as you get conditioned gradually.
- Alternate Toe touch
This is a very common exercise followed by people of all ages and gender. You have to stand tall, with your feet inches apart. Now, extend your arms sideward. Try to touch the toes of left feet with your right hand. Do not bend at your knees. Hold the position for a few seconds and then come back. Do the same with another leg and arm.
- Backward extension
Stand tall, with your feet close (but not sticking to each other). Now, put both your hands on your lower back and give it a push so that it moves forward, and your head tilts backward. Your face is directed in the upward direction and your spine is curved just like a concave mirror. Hold it for a few seconds and then come back to the original position. Do not repeat too much.
Easiest lower back exercise for women
There exists some restriction in the body movement. Exercising needs time and concentration. If you cannot take out time for exercising and if you have a really busy schedule, then we have a few exercises you can always go for, without compromising with your time. They are easy and you can do these without any discomfort.
- You should opt for walking whenever suitable. If you are going to a nearby shop or somewhere which is within a kilometer range, then rather than taking out your scooter, opt for walking. Constant walking will keep your lower back in active state, and strengthen those muscles.
- Yoga can be done, involving movements of simple range and less twisting. For example, you can do the “bhujangasana” for strengthening your lower back muscles. A stretch will also release tension from those muscles. Lie down on your stomach, with your legs extended backwards. Keep them close to each other. Toes should be pointing backwards. Now, keep your hands at the sides, on the floor. The palms should rest near the ears. Now, raise your upper body in the upward direction in such a manner that your chin should be directed in the forward direction. Your lower back feels a stretch. Do not bend the elbows and maintain the stretch. Hold this position for a few seconds and then lower back down placing your chin on the floor.
- Do you know how kids tell you to come down on your four limbs and give them a ride? This can turn out to be a beneficial exercise. But, without the kids on your back. I mean to say that you do not need any weight on your back. Come down on all your four limbs. Your back should be straight and face should be in the forward direction. You can move around the house in this position for about a minute. Do not exceed this time limit.
Another version of this exercise is moving your hips in backward direction and resting them on your feet, as you start with on your four limbs. Your arms should be extended while doing so and head should be directed downwards. Give a stretch to the spine and hold the position for a few seconds. Come back to the original position and repeat.
Precautions while doing lower back exercises for women
Lower back exercises can be painful in the beginning but they are beneficial in the long run. They are the solution for many back related problems and minimize the lower back injuries. But, if you are doing the exercises in a wrong way, then you are not going reach anywhere. You need to take certain precautions so that the exercises have the best impact upon your health.
- Always begin with some warm up. Without warm up if you do the exercises, you are definitely going to injure yourself. Start slow and give your body some stretch.
- Begin with the small steps first and then go for gradual increment. We mean to say that begin with smaller range of movements along with low holding timings. Increase the range as you get comfortable with the lower ones.
- If you hold your back for too long and put much weight upon it, then your back will injure. The muscles will get stiff or inflamed due to overuse injury. So, do not over-exercise. Exercising long will not strengthen your lower back muscles instantly.
- Know your body well. You should know when your body needs rest and when it requires exercise.
- If you are not continuous in exercising and miss a day or two, then begin with the low range of movements.
- Keep yourself hydrated and maintain optimum ionic balance.
- The type of clothes you wear should be comfortable and allow maximum range of movements.
Exercise safe and build a health that helps you live better!