THE BEST WAY TO STREGTHEN THE LOWER BACK

Regular exercise strengthens your heart and lungs and it can strengthen bones, slowing down the process of osteoporosis. It can help you move easily by keeping your joints, tendons and ligaments more flexible. Can help you lose weight when combined with good eating habits or maintain ideal weight by burning excess calories and promote sense of well being.

hips and knees while keeping your back straight, and lift the weight by extending your hips and straightening your knees

Remember to use proper form and start with lighter weights before progressing to heavier loads.

PLANK VARIATIONS: Planks engage your core, including your lower back muscles. Start in a push-up position, resting on your forearms instead of your hands. Keep your body in a straight line from your head to your feet, engage your core, and hold the position for as long as you can. You can also try side planks, where you rest on one forearm and the side of your foot while keeping your body straight.

YOGA AND PILATES EXERCISES:

Strengthening your lower back is important for maintaining good posture, preventing injuries, and supporting your spine. Here are some effective ways to strengthen your lower back:

BACK EXTENSIONS: Lie face down on an exercise mat or the floor. Place your hands behind your head or cross them over your chest. Lift your upper body off the ground, keeping your lower body grounded. Hold for a few seconds and then lower back down Repeat for several repetitions.

BIRD DOG EXERCISE: Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Extend your right arm forward while simultaneously extending your left leg backward. Keep your core engaged and hold for a few seconds. Return to the starting position and repeat with the opposite arm and leg. Alternate sides for several repetitions.

SUPERMAN EXERCISE: Lie face down on the floor with your arms extended overhead and your legs straight. Simultaneously lift your arms, chest, and legs off the ground while squeezing your lower back muscles. Hold for a few seconds and then lower back down Repeat for several repetitions.

BRIDGE EXERCISE: Lie on your back with your knees bent and feet flat on the floor. Place your arms by your sides. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a few seconds and then lower back down. Repeat for several repetitions.

D E A D L I F T S : D e a d l i f t s a r e compound exercises that target multiple muscle groups, including the lower back. Start with a barbell or dumbbells on the ground in front of you. Bend at the

Practices such as yoga and Pilates often include exercises that target the lower back and promote core strength and flexibility. Poses like Cobra, CatCow, and the Pilates swimming exercise can help strengthen your lower back.

Remember to start with exercises that match your fitness level and gradually increase intensity or resistance over time. It's essential t o m a i n t a i n p r o p e r f o r m throughout each exercise and listen to your body to avoid overexertion or injury. If you have any pre-existing conditions or concerns, it's best to consult with a doctor or a qualified fitness trainer before starting a new exercise routine."