How To Strengthen Your Lumbar Region

Strengthen Your Lumbar Region

The back is the most complex joint in our body, which is formed by a number of ligaments , tendons, bones and muscles. Due to this reason requires special care and attention to prevent injuries and pains. In most cases it is caused by accidents , lack of exercise , poor continuing positions, by age, or overweight.

It usually affects older people more than 30 years, and people with poor physical condition , as they can not hold the weight of the back and spine, some back muscles and underdeveloped abdominals.


It has demonstrated the relationship between lumbar weakness, muscle imbalances or incorrect postural habits , inadequate physical exercise programs and lumbar pains . It was found that subjects with low levels of force in the extensor muscles of the trunk, are more prone to spinal disorders.

Lumbar exercises
The training of the back muscles therefore is used to prevent changes in the lumbar spine.We recommend working the lumbar muscle endurance in programs that treating back pain.

On the other hand , include the controversy over whether it is more important develop trunk flexors,the extenders or conversely if it is more effective exercise both muscle groups.

Exercises for lumbar strengthening
There are four types of lower back exercises specially recommended exercises to strengthen the lumbar region :

* Extensions . They help prevent pain irradiated to other remote areas from the injury origin or illness.Are valuable type exercises such as raise the trunk and legs from lying position, allowing develop muscles that hold the spine.


* Stretches. They are essential because they allow the soft tissues and muscles of the back have a better extension and resulting therefore be more flexible. So,you are giving  your back a greater mobility.


* Push the trunk forward . Thus the pressure on the nerves that are transmitting the pain is reduced , making separate the vertebrae , also allows not only strengthen the back muscles , but also hip , buttocks and abdomen.


* Aerobics .These allow maintain in good conditions the intervertebral discs and thus avoid one of the major causes of low back pain. Exercises like swimming , walking or running are recommended , these are very effective to have a back undamaged.


* In the weight room can be carried out in the hyperextension machine ,lying prone with heels on rollers and supporting the pubis in the support to protrude all the trunk.From there, the pelvis is flexed by the coxofemoral joints , keeping your back completely straight, then climb up  to spend about twenty degrees from the horizontal.