Kneeling Extension

Lower Back Workouts for Women at Home


Here We are going to discuss lower back workouts for women: Getting rid of lower back pain has always been a challenge for women of every age. However, rather than spending your money and effort on medicines and gym trainers, you can invest some time, on your body workouts. Did you know that there are certain body workouts which especially focuses on the topic, that is, the “back muscles women”? Yes, these lower back workouts for women not only help you to get back in shape but can also help you to get rid of the everyday back pain.

Did you know what’s the best part about these workouts? These popular back workouts for women require absolutely no equipment and can be done at home without any such hassle, anytime and anywhere. There’s no need to rush to the gym every day for doing it. Follow the back workouts for women at home guide mentioned below, to get rid of your back muscle pain and problems.

1. Altering cross-body raise

In this exercise, you need to lie down on the ground with your chest on the floor. Then, stretch your right leg with your left hand coordinatingly. After that, repeat the same with your left leg and right hand. Make sure you stretch them properly and hold it for a while. This workout will put the stress of your whole body on the back muscles and will also help in relaxing its tissues. Repeat the same step from 5 to 10 times on each particular side.

2. Straight Planks

Straight Plank
straight plank

Lying down straight on the mat, support your body with your arms and toes. Keep the posture of your body absolutely straight and look at the front absolutely straight. Take rest for 10 seconds to 15 seconds in between and then again repeat the same plank exercise again and again. Try to hold each workout step for at least 30 seconds.

3. Squats

Squats for back pain
Squats for back pain

Squats are the best possible workout methods to perform for making your back strong. Stand in a wide V position and widen your legs keeping apart. Then push your back towards the back and do up and down squats with your legs. Make sure you put the strain on the hip bones and back muscle, to strengthen the core.

4. Bridge Pose

Bridge Pose
Bridge Pose

This workout is much similar to the squats, especially its position. Stand in the same position as you were doing in the case of the squats and sit down half. Remember, to sit in a bridge pose, or as if, you are seating on a chair. The main step in this workout is to hold the pose for some seconds. Make sure put the main strain on the spinal cord and on the hip bone. This will help to strengthen the lower core muscles.

5. Kneeling Extension

Kneeling Extension

This is one of the easiest workouts and does not require much effort. You just need bend over on both of your knees and then support yourself with both the arms in the front. Then, stretch one arm straight parallel to your body position, in the front. Repeat the same with the other hand, keeping another one in the support. Make sure to keep the back position absolutely straight, along with the arms’ position.

6. Front Stretching

Turn upside down on the yoga mat and then, keeping the support of both your arms, try to raise and stretch your front.

Try to bend your spinal cord backward and push your head and neck backward as much as possible. Make sure you do not strain too much otherwise you may get cramps. This workout will concentrate on your whole spinal cord posture and will also strengthen its muscles.

Conclusion: Got your right guide of back workouts now? Get ready to workout and kick off your back pain! Also, do not forget to drink enough water and breathe well while doing these workouts.

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