The modern frantic pace of life has a very negative impact on health. Incredible loads make themselves felt with pain in the back, especially in the lumbar region, since this part accounts for the main load. To avoid this problem, you need to constantly strengthen the lower back.

Regularly engage in physical exercises designed specifically for weak back muscles. For example: get on all fours, rest your knees and elbows on the floor. Next, raise your right arm and left leg at the same time. And be sure to straighten them parallel to the floor. Hold your body in this position for at least two seconds. Repeat the exercise 10-20 times. Alternate arms and legs constantly.
Use another effective exercise. Lie on the floor on your stomach. Hands along the body, raise the legs and head so that the lower back is slightly bent. Try to stay in this position for at least a few seconds. Then return to the starting position. After repeating this exercise 20 times, place a pillow under your chest in order to increase the load.

Do some stretching. Stretching perfectly strengthens the lumbar muscles. Sit on the floor or on a special training mat, bend your knees. Next, hug them so that you can reach your chest with your chin. Then arch your back as much as possible. After that, lean back a little. Take your time and slowly return to the starting position.

Lie on your stomach and take your legs off the floor in turn. Then lower them to the floor. After such a warm-up, take one leg back (it should be straight, while the pelvis does not come off the floor). Hold it in this position for 3-5 seconds. Then change your leg. Next, lift one leg first, then the other. After that, lower both smoothly and slowly.

There is a very effective way that helps many to strengthen weak lower back muscles. It’s about foot work. Lie on your stomach, lift both legs at the same time. After that, carefully and slowly spread them apart. Then connect them together and lower.

The following exercise contributes to a good strengthening of the lumbar spine: lie on your stomach, raise both legs and keep them in this position for a while (as long as you have enough strength and endurance). Then slowly and lower.