The lumbar region plays an essential role in the proper functioning of your body. It is also an area often subject to pains. For proof, nearly 7 out of 10 French people suffer from low back pain at least once in their lives. To stay healthy, it is therefore essential to to strengthen the lumbar vertebrae on a regular basis. In this article, you will discover how to work the lumbar region through 4 weight training exercises adapted.
How does the lumbar area work?
As you know, the lumbar region is located in the lower backjust above the buttocks.
In common parlance, the lumbar region refers to the erector spinae musclesor spinal muscles. Composed of the ilio-costal muscle, longissimus and the spinous, their main missions are to straighten the back and protect the backbone.
These deep muscles are the antagonists of the abs. Together, they allow you to perform bending or twisting of the torso. They also participate in stabilizing your body and help you adopt a good posture.
Unfortunately, the lumbar region is the main area affected by back pain.
The back pain affect nearly 90 % of the population. The low back pain (or lumbago) and herniated discs are two very common pathologies, but there are others.
The reason is simple. The spine is one of the most stressed parts of the body on a daily basis, whether it's during your workouts at the weight room or as part of your professional life.
A poor postureSitting for too long, a shock, a wrong movement or a lack of physical activity are all potential causes of back pain.
Why do we need to build up our lumbar muscles?
Strengthening the lumbar vertebrae has a double advantage.
Firstly, it allows to prevent back problems such as low back pain. But as an athlete, it is also and especially an excellent way to improve your performances sports, regardless of the physical activity practiced.
As we have seen, the lumbar region is antagonistic to the abdominals. Most exercisers include ab exercises in their weight training program. But how many have the reflex to work their lumbar?
To the extent that they work together, a imbalance between these two upper body muscle groups can lead to back problems.
In weight training, many exercises create a lot of pressure on the spine. Strengthening your spine will help you lift more weight.
More broadly, building up your lumbar muscles will give you a better quality of life on a daily basis.
In addition to this muscular reinforcement, you must also make sure to integrate lower back stretching exercises in your routine.
The best exercises to strengthen the lower back
Now, let's see how to build lumbar muscle with 4 exercises.
Would you like to follow a bodybuilding program to reach your goals?
1. Lumbar extensions
This exercise allows you to work specifically on the back muscles. It is performed on a lumbar bench, but can also be performed on a conventional weight bench.
In the starting position, your ankles should be blocked by the support and your torso free to tilt forward.
While controlling the movement and keeping the straight backDrop your upper body forward, then return to the starting position.
This exercise also allows you to exercise the posterior chain, particularly the hamstrings and the glutes.
Perform 4 sets of 8 to 12 reps.
2. The superman
The supermanThis is one of the best exercises for building lumbar muscle without equipment.
Lie flat on the floor. Your legs are stretched backwards, and your arms are at your side or aligned forward.
The objective of this exercise is to slightly lift your legs and torso off the ground while contracting your lumbar vertebrae. Hold the position for a few seconds, then release and repeat between 5 and 10 times.
3. The good morning
The good morning allows you to target the lumbar, ischial and gluteal muscles.
To do this, you will need a loaded bar. No need to put heavy if you have never experimented with this movement.
The bar should be positioned on your shoulders, as if you were performing a squat. Standing with your knees slightly bent and your back straight, slowly tilt your torso to 90 degrees and then back up.
The deadlift is one of the variations of the good morning. It allows you to build up your lumbar muscles with dumbbells or a barbell.
4. The deadlift
The deadlift is a key movement for exercising the lumbar vertebrae.
This basic exercise works the back muscles as well as the glutes, quadriceps and abdominals. Its effectiveness lies in the possibility of handling heavy loads.
But to be done safely, it is necessary to master the technique. Discover in this article my tips to do the deadlift correctly.
If you have never done a deadlift before, start with a light barbell and then increase your loads very gradually. Don't hesitate to ask a coach to accompany you.
Conclusion
Strengthening your lumbar muscles is important to stay in shape. good health. In addition to preventing back pain, it will also make it easier for you to achieve better physical performance. To achieve this, simply incorporate some or all of the exercises presented into your workout routine.
