{"id":2717,"date":"2015-02-04T11:58:00","date_gmt":"2015-02-04T11:58:00","guid":{"rendered":"https:\/\/insyncphysio.com\/uncategorized\/how-to-strengthen-lower-back\/"},"modified":"2015-02-04T11:58:00","modified_gmt":"2015-02-04T11:58:00","slug":"how-to-strengthen-lower-back","status":"publish","type":"post","link":"https:\/\/insyncphysio.com\/low-back-pain\/how-to-strengthen-lower-back\/","title":{"rendered":"How to Strengthen Lower Back"},"content":{"rendered":"

The lumbar region of your spine supports the majority of your body. Approximately 80 percent of people will suffer from a back injury sometime in their life, with the majority hurting their lower back. Muscle atrophy from inactivity is common to people who sit a lot or work in an office environment. Start a lower back exercise routine to improve lumbar strength and prevent back injuries. Learn how to strengthen your lower back.<\/span><\/p>\n

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<\/span>Reduce the number of hours you sit at home and at work.<\/b> Sitting for long periods of time can atrophy lower back muscles over time.<\/span><\/p>\n

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  • Do not sit for longer than 30 minutes at a time. Set a reminder on your computer or on your phone to get up and walk around.<\/li>\n
  • Invest in a sit\/stand desk in your office. This desk moves up and down with a hydraulic or hand lift. Alternate sitting and standing throughout your day.<\/li>\n
  • Studies have shown that people who sit for 8 hours or more a day have a lower lifespan. Try to sit for less than 8 hours each day. If that is not possible, make sure you do not sit for longer than 5 or 6 hours on the weekends.<\/li>\n<\/ul>\n
    Buy a pedometer.<\/b> Aim to walk at least 10,000 steps in the course of your daily routine.<\/span><\/p>\n
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    • Doctors suggest that 10,000 to 12,000 steps is a healthy level of activity. Walking is also very good exercise for your lower back.<\/li>\n
    • If you fall well short of this level, try to introduce 10 minute walks at breaks, lunchtime, before and after dinner. Then, add a 30 minute walk every day.<\/li>\n<\/ul>\n
      Determine if you already experience acute lower back pain.<\/b> If so, book an appointment with a physical therapist so that they can prescribe exercises that will strengthen your back while reducing lower back pain.<\/span><\/p>\n
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      • If you experience low back pain or joint problems, make sure your aerobic and strengthening exercises are low-impact. Running, jogging and jumping can aggravate low back pain.<\/li>\n<\/ul>\n
        Swim for 20 to 30 minutes 3 days per week.<\/b> Swimming laps using the crawl stroke and backstroke strengthen your entire back, while improving heart function and lung capacity.<\/span><\/p>\n
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        • Swimming is an extremely good exercise for people who have joint problems or are overweight. Start with 10 minute swims and increase your time in the water by 5 minutes every 1 to 2 weeks.<\/li>\n<\/ul>\n
          Walk or jog in water.<\/b> Aqua walking and jogging provide some resistance that helps to strengthen your legs, lower back and mid-back. Start with 10 minutes and move up to 30 minutes 3 to 4 days per week.<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n
          <\/div>\n
          Start a walking routine.<\/b> Try some variations on a regular walk to increase strength in your lower back.<\/span><\/p>\n
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          • Do interval training. Walk quickly for 1 to 2 minutes, and then recover for 3 to 4 minutes. Increase your intervals as you get stronger and improve your cardiovascular fitness.<\/li>\n
          • Being overweight and obese increases your risk of lower back injury. If you fit into these categories, aerobic fitness should be a significant part of your fitness routine. Doctors recommend 75 minutes of intense cardio exercise or 130 minutes of moderate cardio exercise.<\/li>\n<\/ul>\n<\/div>\n<\/blockquote>\n
            InSync Physiotherapy is a multi-award winning health clinic helping you in Sports Injuries, Physiotherapy, Exercise Rehabilitation, Massage Therapy, Acupuncture & IMS.<\/div>\n","protected":false},"excerpt":{"rendered":"

            The lumbar region of your spine supports the majority of your body. Approximately 80 percent of people will suffer from a back injury sometime in their life, with the majority hurting their lower back. Muscle atrophy from inactivity is common to people who sit a lot or work in an office environment. Start a lower…<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[22],"tags":[],"taxonomy_info":{"category":[{"value":22,"label":"Low Back Pain"}]},"featured_image_src_large":false,"author_info":{"display_name":"wM6jXv4t1KaI","author_link":"https:\/\/insyncphysio.com\/author\/wm6jxv4t1kai\/"},"comment_info":0,"category_info":[{"term_id":22,"name":"Low Back Pain","slug":"low-back-pain","term_group":0,"term_taxonomy_id":22,"taxonomy":"category","description":"","parent":0,"count":20,"filter":"raw","cat_ID":22,"category_count":20,"category_description":"","cat_name":"Low Back Pain","category_nicename":"low-back-pain","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/insyncphysio.com\/wp-json\/wp\/v2\/posts\/2717"}],"collection":[{"href":"https:\/\/insyncphysio.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/insyncphysio.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/insyncphysio.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/insyncphysio.com\/wp-json\/wp\/v2\/comments?post=2717"}],"version-history":[{"count":0,"href":"https:\/\/insyncphysio.com\/wp-json\/wp\/v2\/posts\/2717\/revisions"}],"wp:attachment":[{"href":"https:\/\/insyncphysio.com\/wp-json\/wp\/v2\/media?parent=2717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/insyncphysio.com\/wp-json\/wp\/v2\/categories?post=2717"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/insyncphysio.com\/wp-json\/wp\/v2\/tags?post=2717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}