{"id":43424,"date":"2021-04-07T03:00:00","date_gmt":"2021-04-07T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/4-functional-exercises-lower-back\/"},"modified":"2021-04-07T03:00:00","modified_gmt":"2021-04-07T01:00:00","slug":"4-functional-exercises-lower-back","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/evolve\/4-functional-exercises-lower-back\/","title":{"rendered":"4 functional exercises to strengthen your lower back"},"content":{"rendered":"\n<p><strong>The secret to strengthening your lower back? <\/strong>Don\u2019t neglect your abs and glutes. They might not be the obvious body parts to concentrate on if you\u2019re trying to boost your back strength, but <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0021929017306929\">research by Ohio State University<\/a> found that <strong>weak muscles deep in the core put pressure on the spine and lead to back problems.<\/strong> These functional exercises focus on muscles deeper in your back &#8211; the usual culprits for eventual lower back pain. <\/p>\n\n\n\n<p>Before you start, it\u2019s imperative that we point out that you should always get clearance by your doctor before beginning the exercises below. Lower back problems can appear for different reasons, and <strong>the best way to tackle them is still consulting a doctor first.<\/strong> Having said this, here are 4 exercises to strengthen your lower back.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">4 exercises for your lower back<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/193040345\/09afab5598\">1. Supermans<\/a><\/h3>\n\n\n\n<p>It\u2019s important to<strong> stabilize the spinal joints and support core strength<\/strong> if you want to build your lower back muscles. This functional exercise works <strong>muscles from your shoulders to your buttocks, gently strengthening your back extensors <\/strong>(muscles that contract along your spine, helping you sit up and arch your back). Here\u2019s how to do it:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Lie on your stomach, arms extended in front of you and lengthen your\nlegs.<\/li><li>Raise your hands and feet a few inches off the floor. You should feel it\nin your lower back.<\/li><li>Tighten your core muscles by squeezing in your belly button. Reach out\nwith your hands and feets for a full-body stretch, looking down at the floor to\navoid straining your neck. <\/li><li>Hold for a couple of seconds and return to the starting position.<\/li><li>Repeat 10 times.<\/li><\/ol>\n\n\n\n<div style=\"padding:67.5% 0 0 0;position:relative;\"><iframe src=\"https:\/\/player.vimeo.com\/video\/193040345\" style=\"position:absolute;top:0;left:0;width:100%;height:100%;\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen=\"\" frameborder=\"0\"><\/iframe><\/div><script src=\"https:\/\/player.vimeo.com\/api\/player.js\"><\/script>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/191792028\/deceba69e3\">2. Seated foam roll<\/a><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637917\/\">Research has shown<\/a> that SMR &#8211; which stands for self-myofascial release &#8211; can reduce muscle soreness and increase range of motion. Foam rollers (download our free foam rolling guide <a href=\"https:\/\/evofitness.at\/en\/download-foam-roller-guide\/\">here<\/a>) are the way to get this release and are your lower back\u2019s best friend. Grab yourself a roll and practice this move daily to reduce lower back pain.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Place a foam roller under your butt with your feet flat on the floor,\njust wider than shoulder-width apart. <\/li><li>Lift your left leg and rest your left ankle on your right knee. <\/li><li>Roll backwards and forwards so that the foam roller moves from the\ncentre of your left glute to the base of your spine.<\/li><li>Continue for around a minute.<\/li><li>Switch legs and repeat.<\/li><\/ol>\n\n\n\n<div style=\"padding:67.5% 0 0 0;position:relative;\"><iframe src=\"https:\/\/player.vimeo.com\/video\/191792028\" style=\"position:absolute;top:0;left:0;width:100%;height:100%;\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen=\"\" frameborder=\"0\"><\/iframe><\/div><script src=\"https:\/\/player.vimeo.com\/api\/player.js\"><\/script>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dead bug core-strengthener<\/h3>\n\n\n\n<p>Ever seen a bug frantically trying to flip itself upright after accidentally ending up on its back? That\u2019s the idea behind this move\u2019s name (without the desperation, or potential of being eaten by a crow). It\u2019s the perfect exercise to strengthen your core and protect your lower back, without putting strain on it.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Lie flat on your back and raise your arms in front of you, pointed to\nthe ceiling. <\/li><li>Bring your legs up, knees bent at a 90-degree angle. Keep your back as\nflat against the ground as possible.<\/li><li>Slowly lower your left arm and right leg at the same time, exhaling as\nyou move. When your arm and leg are just above the ground, slowly return them\nto the starting position.<\/li><li>Repeat with your right arm and left leg for three sets of five to 10\nreps. <\/li><\/ol>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-glute-bridge\/\">4. Glute bridges<\/a><\/h3>\n\n\n\n<p>The gluteus maximus is the largest muscle in your buttocks and helps with everything from <strong>stabilizing your hips to aiding back flexibility<\/strong>. Weak glutes can cause back pain &#8211; so keep them strong with regular bridges.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Lie on the floor with your feet flat, hip-width apart, and your hands by\nyour sides.<\/li><li>Keeping your hands where they are and shoulders on the floor, press the\nsoles of your feet into the ground and slowly lift your butt off their ground\nuntil your torso is in one straight line.<\/li><li>Lower your body back to the starting position with control and rest for\n10 seconds.<\/li><li>Repeat 15 reps for three sets.<\/li><\/ol>\n\n\n\n<div style=\"padding:67.5% 0 0 0;position:relative;\"><iframe src=\"https:\/\/player.vimeo.com\/video\/191985986\" style=\"position:absolute;top:0;left:0;width:100%;height:100%;\" allow=\"autoplay; fullscreen; picture-in-picture\" allowfullscreen=\"\" frameborder=\"0\"><\/iframe><\/div><script src=\"https:\/\/player.vimeo.com\/api\/player.js\"><\/script>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The secret to strengthening your lower back? Don\u2019t neglect your abs and glutes. They might not be the obvious body&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43425,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"4 Functional Exercises to Strengthen Your Lower Back | EVO Fitness","_seopress_titles_desc":"EVO brings you 4 functional exercises focused on the muscles of your lower back. Add these to your routine to improve your strength in that area.","_seopress_robots_index":"","footnotes":""},"categories":[19],"tags":[113,126,281,458,617],"class_list":["post-43424","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-evolve","tag-exercise","tag-workout","tag-lower-back","tag-muscles","tag-strenght"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43424","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43424"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43424\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43425"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43424"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}