5. Cobra Pose
This exercise should be done with caution if you have a disc herniation or spinal stenosis, as it may worsen these conditions or cause injury if not done correctly.
- Begin by lying on your stomach with legs together and hands placed underneath shoulder blades to support the cobra pose when ready to lift off the ground;
- Keep forearms close to ribcage during the entire exercise and press palms firmly into the floor throughout the movement.
- Engage abdominal muscles as you lift your chest off the ground without pushing shoulders up too far away from elbows; hold for 8–10 breaths before releasing slowly down onto the mat.
- Repeat 3–4 times for best results; increase the difficulty by adding light ankle weights or yoga blocks between thighs for more resistance against the abdomen and inner core muscles if desired.
6. Supine Bridge
Lie on your back with your arms on the floor at your sides, your legs bent at the knees, and your feet flat on the floor.
- Maintain a straight back as you slowly lift your hips off the ground by contracting your glutes and abdomen.
- Afterward, softly reposition your hips and butt to the floor. 10 times repeat.
7. Flexion Rotation
This exercise targets the lower back muscles and should be done with caution if you have a disc herniation or spinal stenosis. It may worsen these conditions or cause injury if not done correctly.
- Begin by lying on your back with a bent left knee and right leg straight.
- Take a deep breath in and as you exhale, slowly rotate the bent knee to the right side of your upper body until the left foot is touching the floor (outside of the right hip)
- Engage core muscles while pressing arms firmly into the ground; hold this position for 5–10 breaths before returning to starting position and repeating with the other side.
- Repeat 3–4 times on each side for best results, adding light ankle weights or yoga blocks between thighs for more resistance if desired.
8. Partial Crunches
Your back and stomach muscles might become stronger with partial crunches. Knees bowed, feet flat on the floor as you lay down.
- Put your hands behind your neck or cross your arms over your chest. Strike a tight core and lift your shoulders off the ground.
- As you raise your shoulders, exhale. Never drag your neck off the floor with your arms or lead with your elbows.
- After a brief pause, slowly bring yourself back down—8 to 12 times total.
- Your lower back won’t experience much strain if you use the proper form.
- It would help to keep your feet, tailbone, and lower back firmly planted on the mat.
These exercises can help relieve back pain, improve flexibility, and strengthen the lower back muscles.
Remember to always consult your doctor before beginning any exercise routine. Ensure you do it correctly and safely to get the most out of each exercise.
It is also essential to listen to your body when exercising and take breaks if needed. A consistent and safe back exercise routine can reduce your risk of pain and injury.
In addition, these activities will help improve posture, flexibility, balance, and strength. With regular practice, these exercises can help make your lower back stronger and healthier.