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Exercises for a stronger lower back

Are you suffering from lower back pain? Unfortunately according to the American Association of Neurological Surgeons, about 75% of Americans will experience lower back pain sometime in their life. Fortunately, we can lower that number by strengthening the muscles around your spinal cord! Add the following exercises to your workout routine two to three times each week. Also don't forget that stretching is extremely important to keep your lower back healthy.

Back Extensions: Lay on your stomach with your hands down to your side, pull your shoulder blades down your back. Exhale while contracting your core, back, and glute muscles and lift your chest off the ground, pause at the top and then inhale and lower your chest back to the ground and repeat.

Plank: Place your forearms on the ground and lift your body off the ground. Make sure your shoulders are directly over your elbows and you are not shrugging. Keeping your body in a straight line, contract your core and glute muscles. Hold as long as possible.

Bird Dog: Get on all fours with your hands right below your shoulders and your knees right below your hips. Begin by lifting the opposite hand and foot off the floor while lengthening to the opposite walls. Hold at the top and then switch. Repeat by alternating sides.

Bridge: Lay on your back with your knees bent and your feet about 6 inches away from your butt. Begin by lifting your butt off the mat one vertebra at a time. Once you reach the top, squeeze your butt and then return your butt to the ground. Make sure your core is tight the entire time and repeat.

These are all amazing exercises to strengthen your lower back. If you have any additional questions come into either of our locations, Prairie Village or Overland Park and one of our amazing personal trainers would love to help!