Lower Back Exercises with Dumbbells
Performing lower back exercises helps in strengthening your back muscles and reliving the problem of lower back pain. These exercises also help increase the flexibility of your back. If you want to perform exercises that include use of minimum exercise equipment then here are some effective exercises. You will just need a pair of dumbbell and an exercise bench to strengthen your lower back muscles.
Dead Lifts
To perform this exercise, stand upright and keep your feet shoulder width apart. Make sure that your knees are slightly bent. Now grab the dumbbells and hold them against your thighs. Using your lower back, lower the weights down your legs. While performing this movement keep your back flat, lower back will be slightly arched inwards, not much and head upwards. Lower the dumbbells as much as you are comfortable with. Even if you can just lower up to your knees, it is fine. Again return to the initial position and repeat the movement for ten times.
Dumbbell Dead Lift
To perform, stand straight, keep foot shoulder width apart, knees slightly bent. Now, place the dumbbells on left side of left foot and right side of right foot. Now bend in your lower back and hold the dumbbells in each hand by bending your legs as well. Keep the back straight and head up. Holding the dumbbells, stand straight and keep your arms locked out at sides. Again lower the weights to the floor with your legs and lower back bent. Repeat this movement for ten times.
Single Arm Row
To perform this exercise, take an exercise bench and stand upright. Bend your left leg to rest it over the bench. Now, bend from your lower back and place your left hand in front of your left knee on the bench for support. You will be in a position such that your upper body is parallel to the floor. Hold a dumbbell in your right hand so that your palm faces the bench. Keep your elbow tucked into your side and raise the dumbbell to your midriff. Now, lower the dumbbell to the initial position and repeat the movement for ten times. Perform the same exercise by alternating your leg and arm.
Lying Bent Over Row
To perform this exercise, have the exercise bench inclined to 30-45 degrees. Lie chest down on the bench and hold a dumbbell in each hand, palm facing your sides. Now pull the dumbbells upward to your sides until they reach your chest. Move your arms to lower the weight and have arms in extended position and shoulders stretched forward. Repeat the movement for ten times. Remember that the bench should be at a height so that your dumbbells do not touch the floor while your arms are in extended position.
Stiff Legged Dumbbell Dead Lift
This exercise is a variation of dumbbell dead lift. To perform this exercise, stand upright and place your feet shoulder width apart. Now, place a dumbbell on outer side of each foot. Remember that you don't have to bend your knees at all in this exercise. Start the exercise by bending at your lower back and lower to hold the dumbbells in your hands, keep your back straight, legs straight and head up. Move up to stand upright with a dumbbell in each hand. Keep your arms locked straight and at your sides. Again lower the dumbbells to the floor by bending your lower back and keeping your legs straight. Repeat the movement for ten times.
The above mentioned exercises can also be performed at your home. Remember to perform three sets of these exercises every alternate day for strengthening lower back muscles. If you have a backache or any medical history, it is best to consult an orthopedic before you start performing exercises for lower back pain. He will probably give you medications to bring the pain in control. Remember, performing exercises while you have severe backache or while you back muscles are still recovering from some injury, might worsen the condition. So, take care.
