Lower back pain is more common than you might think. It affects eighty percent of men and women in the United States at least once in their lifetime. Lifting heavy objects is one of the major causes of lower-back pain.
Because men often lift heavy objects, they have to strengthen their lower back as well as the supporting muscles. Lower back exercises for men can help prevent injury to the lower back and improve the posture.
Importance of Lower Back Exercises for Men
The spine’s flexibility allows free movement of the torso but it also brings some amount of risk. The small bones in the spine need support from the abdominal and lower back muscles.
If these core muscles are weak, the spine may not get the support it needs and injury can occur. When done correctly, lower back exercises help men develop the muscles to prevent the problem of lower back pain.
Lower Back Weight Exercise for Men
The following weighted exercises are ideal for developing lower back strength in men:
Squat
The Squat is one of the many exercises that are good for the lower back. In performing this exercise, you will be using a heavy barbell. The squat is a leg exercise but the barbell is supported by the lower back.
Thus, the squat utilizes several muscle groups. To perform this exercise, step under a barbell at a squat rack. Position the barbell across the shoulder, supported by your traps and rear delts.
Step back from the rack and squat until your thighs are parallel to the floor. Keep your back straight. Stand back up to make one complete repetition. Perform 8 to 20 reps per set.
Good Mornings
This is an excellent lower back exercise for men. To do the Good Mornings, stand up and place a barbell across the back of your shoulders. Keep your legs straight and your feet about a foot apart.
Keeping your head up, bend forward at the waist until your upper body is parallel with the floor. Reverse the movement and straighten up. Do 3 sets with 12 repetitions per set.
Other Lower Back Exercises for Men
Cobra
This exercise is suitable for beginners and strengthens the abdominal muscles and lower back. The cobra works out the muscles in the abdomen, the spine, and lower back. To perform the cobra, lie on our stomach with the legs straight.
Bend your arms and place your hands on the floor beside your armpits. Straighten your arms and lift your upper body. Let your back arch while keeping your stomach and lower body on the floor.
Cat Stretch
The cat stretch lengthens and strengthens the erector spinae or muscles in the lower back. Go down on your hands and knees on the floor, keeping your hands in line with your shoulders. Begin with your spine in a relaxed, straight position.
Squeeze your abs and round your back as high as it will go without moving your hands or knees. Relax your neck and drop down to increase the back stretch.
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