5 effective exercises for better back support and stability
What's the story
Strong muscles around the kidney area are vital for overall back health and can prevent lower back pain. This article details five effective exercises that specifically strengthen the muscles surrounding the kidneys, providing enhanced support and stability. These exercises are easy to perform and highly beneficial, and can be easily added to your daily routine for a healthy back.
Core stability
Engage your core with planks
Planks are a great exercise for core strengthening, and they help the kidney area indirectly by stabilizing the lower back. Start in a push-up position, but on your forearms instead of hands. Align your body in a straight line from shoulders to ankles. Hold this pose for 20 to 30 seconds by engaging your core. You can aim to hold it longer as you get stronger.
Balance and strength
Strengthen with bird-dog
The bird-dog exercise strengthens your sense of balance and stabilizes your lumbar (lower back) region, benefiting the kidney area. Start on all fours, making sure your hands are directly beneath your shoulders and knees beneath your hips. Reach one arm forward while extending the opposite leg backward. Maintain this posture for five seconds, then alternate sides. Strive for 10 repetitions on each side.
Lumbar activation
Activate with back extensions
Back extensions strengthen and stretch the lower back muscles that flank the kidneys. Lie on your stomach on a mat, with your hands either clasped behind your head or extended along your sides. Slowly raise your chest off the ground, maintaining a neutral neck; hold this position for two seconds, then lower yourself back to the ground. Complete three sets of 10 repetitions.
Flexibility boost
Enhance flexibility with spinal twists
Spinal twists are great for improving spinal flexibility and strengthening oblique muscles, which provide extra support to the kidney area. Sit on a mat with your legs extended in front of you. Bend your right knee over to the left side while twisting your torso to the right. Hold your right knee with your left hand. Use it to gently deepen the twist. Hold for 15-20 seconds, then switch sides.
Posture improvement
Improve posture with bridges
Bridges target your glutes and lower back, providing support for the kidney area. Lie on your back with knees bent and feet flat on the floor. Lift your hips to form a straight line from knees to shoulders. Hold for three seconds, then lower back down. Try for three sets of 12 reps.