3 Lumbar Exercises Using Your Arms and Legs

03 September, 2020
The lower back is one of the body parts that most suffers on a daily basis due to poor posture, activities at work, etc. Today, we'll suggest 3 lumbar exercises using your arms and legs that will help you tone this part of your body.

The chairs we use are part of the problem. In order to have a straight back, the hip joint needs to be flexed at a 90º and this isn’t a natural position. To compensate and achieve a more open flexion, we tend to slide down in our chairs. As a result, we slouch over to reach our desks or computers.

This position puts a great deal of strain on the lumbar region since it stretches too much and becomes weak. What’s more, the buttocks suffer from an almost complete lack of exercise during these hours and the muscles begin to atrophy. And, without strong buttocks muscles, the entire rest of the structure begins to collapse. Finally, this chain of events leads to those all too common lower back pains.

Fortunately, there are certain exercises that can strengthen the back and provide relief from discomfort. Below, you’ll find 3 lumbar exercises using your arms and legs.

3 lumbar exercises using your arms and legs

A man with lower back pain.
Abdominal muscles, leg muscles, and lower back muscles all play an important role in strengthening the lumbar region.

In order to relieve pain, tension, rigidity, and lumbar pain, it’s important to strengthen the muscles of the abdomen, lower back, and legs. This will help prevent any new injuries to your back. Fortunately, there are very simple exercises that you can do at home and without the help of any accessories or exercise equipment, etc.

You should perform specific strengthening exercises for the lumbar region, abdomen, and legs three times a week in order to feel the benefits. What’s more, it’s important to perform them with the right posture, and on a regular basis, in order to experience relief.

Note: In order to perform these exercises, it’s important to first consult with a specialist. He or she will be able to conduct an individualized evaluation.

Need help with your posture?: Four Stretches that will Help Correct Your Posture

Alternate leg and arm elevation exercises

Lumbar exercises using your arms and legs.
This position requires balance in order to be able to hold the stretches and keep your back straight.

This exercise consists of alternately elevating one arm and leg at a time. To get started, you should position yourself on your knees with your hands flat on the floor, in line with your shoulders.

Make sure your back is as straight as possible by tightening your abdominal muscles. Then, lift one leg off the floor while at the same time lifting the opposite arm. Raise both to the height of your torso, as you can see in the above photo.

For example, if you raise your right leg, then you’ll simultaneously lift your left arm, maintaining your balance. Be sure to stretch your arm and leg as much as possible. Hold this position for 5 seconds and then repeat with the opposite limbs. You can do 3 sets of 15 repetitions.

If you have difficulty keeping your balance, then you can do this exercise in stages. First, raise one arm until it’s parallel with the floor and then raise your leg on the same side. Finally, repeat the exercise with the opposite side.

Extension exercises for the lumbar region

Extension exercises for the lumbar region.
Once you stretch your arms and legs, you should hold this position for several seconds.

This exercise will help you stretch the lumbar region, relieving pain, discomfort, and inflammation. People who suffer from lumbar pain can perform this exercise three times a week on a regular basis. In fact, these stretches are beneficial even if you’re not experiencing discomfort at the time. In other words, they’re a good way to prevent future crises.

In order to perform a lumbar extension, you should lie down on the floor face down. You should stretch your arms our in front of you while simultaneously stretching your legs behind you. As you do, make sure to keep your legs slightly apart and rest the palms of your hands on the floor.

Next, tighten your gluteal muscles and the lower part of your back. With the strength of this contraction, raise your legs as well as your upper body at the same time. Now, hold this elevated pose for two seconds and then return to your starting position. You can perform three sets of 15 repetitions.

You may also like: Try These 5 Yoga Poses to Work Your Abs

The cat and the camel

The cat pose.
This exercise alternates between the flexion and extension of the back and lumbar region.

This is one of the most recommended exercises for specialists when it comes to relieving pain in the lumbar regionDuring this exercise, you’ll increase the range of motion of your dorso-lumbar joints.

In order to carry out this exercise, you’ll need to place your hands and knees on the floor and keep your back straight. The idea is to gradually work your way from maximum flexion to the extension of the lumbar region. To do so, you need to arch your back upward, flexing your neck downward (camel).

Next, you’ll need to arch your back downward with your neck stretched upward (cat). Maintain each of these poses for 5 seconds, performing three sets of 15 repetitions each.

Your lower back will surely benefit from these simple lumbar exercises that you can do at home. And not just that, your overall health will benefit as well. So, what are you waiting for?

  • portalsato.es. Ejercicios de postura lumbar. Extraído de: https://www.portalsato.es/documentos/pacientes/ejercicios/EJERCICIOS%20DE%20COLUMNA%20LUMBAR.pdf
  • Carlos López Cubas. Ejercicios para la lumbalgia. Extraído de: http://www.sld.cu/galerias/pdf/sitios/rehabilitacion/ejerciciosparalalumbalgia.pdf