Ways To Strengthen and Support Your Lower Back

When you take care of your lower back, it takes care of you. Improve your lumbar health: read here for ways to strengthen and support your lower back.

When you neglect or damage your lower back, it limits your freedom of movement and eats away at your peace of mind. Taking lower back health for granted can be so easy—until one day you have a hard time getting up out of bed, twisting a certain way, or, wow, even sitting comfortably.

However, taking care of your lumbar region doesn’t have to be intimidating. Incorporate these ways to strengthen and support your lower back.

Check Your Posture

Your mom always said it, and she was right: don’t slouch. When you’re standing, keep your shoulders back rather than hunched forward. Keep your head up with your chin parallel to the ground, and pull in your abdomen. Keep your feet shoulder-width apart.

When sitting, you should also keep your shoulders back. Slouching can overstretch your spine and strain the spinal discs, threatening to bring you pain from your lower back up to your neck. Sit in chairs that provide ample support for your butt and back, as soft seating tends to round out your back.

Getting into the bad habit of standing or sitting incorrectly can be easy, and we so often carry stress in our bodies. Be mindful of your body’s stance by periodically checking in with yourself to keep your body aligned in the right position. Improving your balance will also make it easier for you to develop and maintain good posture.

Exercise

Some exercises, such as press-up back extensions and wall sits, can specifically target lower back pain, but a key thing to remember is that variety in your exercise routine is critical. If you do the same workouts all the time, you’ll develop the same muscle groups but neglect others. Your body parts work together. For example, by strengthening your abdominal muscles, you can balance out the work that your back performs and take some pressure off your lumbar region. Performing a mix of exercises that strengthens your whole body is an effective way to strengthen and support your lower back.

Invest in Quality Sitting and Sleeping

If you spend prolonged periods of time sitting at a computer, the word of the day here is “ergonomic.” An efficient, comfortable work or study environment depends on the quality of your equipment. Get an adjustable chair, and keep your knees and hips at 90 degrees and your feet planted firmly on the ground. If your chair has lumbar support, make sure your lower back rests on it. If your chair doesn’t offer this support, you can buy a lumbar support pillow to attach to it. 

You might spend 8 hours or more at a desk on some days, and you’re hopefully getting a full 8 hours of sleep every night. Protect your back by choosing a firm bed that supports your spine. 

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