5 exercises for the lower back muscles

Back problems are still the number one widespread disease in today's society. Constant sitting in the office or in front of a PC puts considerable strain on the back muscles and intervertebral discs. Orthopaedic seating furniture is one way of improving the sitting position, but it cannot strengthen the back muscles. This makes it all the more important to train the lower back muscles, which can take considerable strain off our intervertebral discs, especially in a sitting position. No muscle training is as preventative against health problems as training to strengthen the back muscles. Below we present five exercises that are especially recommended for training the lower back, trunk and thighs.

1 - Deadlift or deadlift

Deadlift is one of the basics in weightlifting and is an ideal exercise for strengthening the lower back muscles. The deadlift also trains the core, buttocks and thighs, which makes this exercise particularly popular with women. Deadlifts are performed with a barbell lying on the floor. Make sure that your back always remains straight during the movement and that your eyes are constantly looking straight ahead when you lift the barbell from the floor. Raise your legs and back at the same time in one fluid movement. Otherwise, you should make sure that you don't put too much weight on at the beginning. Train this exercise with an experienced athlete who can point out incorrect execution and correct your technique.

2 - Superman

If you ever want to fly on the ground, you should do the exercise Superman try it out. This exercise is performed without equipment and is very strenuous. Lie flat on the floor with your stomach and stretch both arms straight out in front of you. Now lift your upper body and legs upwards at the same time so that practically only your torso is on the floor up to your upper body. Tighten your buttocks and abdominal muscles and relax all your muscles again as you bring your arms and legs back down to the floor. This exercise trains your lower back, glutes and legs.

3 - Hyperextensions

If you want to train the superman on the hyperextension bench, this exercise is also called hyperextensions. With the Hyperextensions the athlete lies on the bench from the hips downwards, facing the floor. The arms are crossed in front of the chest and the feet are tucked under the pads. The upper body is bent downwards at the start of the exercise and is slowly moved upwards from this position until the entire body can form a straight line. The hyperextension bench helps to ensure that the movement sequence is performed correctly and a hollow back can be avoided during the exercise. If you want to make the exercise more difficult, you can, for example, hold a weight plate in front of your chest while you perform the exercise.

4 - Russian Twist

Another important and effective exercise for the abdominal muscles and back extensors is the "Russian Twist". You start this exercise from a sit-up position by bending your legs first. The movement consists of a rotational movement that strengthens and trains the oblique abdominal muscles in particular. The exercise can be performed with or without weight. For our example, take a weight plate in your hands and hold it straight in front of your chest. Now lift both legs up and try to keep your balance. Do not put your legs or the weight down. Now turn your upper body as far to the left as possible and pick up the dumbbell with your arms. From this position, return to the starting position and now turn your upper body to the right. Make sure that your legs never touch the floor and that you practically only perform the movement on your buttocks.

5 - Child Pose

The fifth exercise is called Child Pose and is often practiced in yoga classes. This exercise does not strengthen the back muscles, but stretches the back muscles and spine. The intervertebral discs are under a lot of strain, especially in a prolonged sitting position, so stretching the spine can be a relief for a stressed body. To start the exercise, get down on your knees and lay your upper body flat on the floor. You can either stretch both arms at the same time or alternate between stretching your arms forwards. From this position, try to inhale and exhale slowly several times so that the muscles can relax. The child pose exercise can be practiced several times throughout the day.

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