Sore Lower Back?

Most lower back pain is triggered by some combination of overuse, muscle strain, and injury to the muscles, ligaments, and discs that support the spine. And many experts believe that over time, muscle strain can lead to an overall imbalance in the spinal structure which leads to a constant tension on the muscles, ligaments, bones, and discs, making the back more prone to injury or re-injury.

So what can you do to help strengthen these muscles and further stabilize your spine? Strengthen your abs! The abdominal muscles top job is to stabilize your spine, actually preventing it from flexing. In fact, these muscles are the reason your torso stays upright instead of falling forward due to gravity. So stability exercises, like the ones below, are the best way to strengthen your core and hopefully, decrease your back pain!

Mountain Climber
- Assume a push-up position with your arms completely straight
- Lift your right foot off the floor and slowly raise your right knee to your chest
- Return to the starting position
- Repeat with your left leg, alternate back and forth for 30-60 seconds

Plank
- Start to get in push-up position, but bend elbows and rest your weight on your elbows
- Your body should form a straight line from your shoulders to your ankles
- Brace your core by contracting your abs as if you were about to be punched in the gut
- Hold this position for 30-60 seconds while breathing deeply

Prone Cobra
- Lie face down on the floor with your legs straight and your arms next to your sides, palms down
- Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor
- At this time, your hips should be the only parts of your body touching the floor
- Hold this position for 30-60 seconds


Via: Men's Health