Strengthen your lower back: Try these 5 exercises
What's the story
The iliolumbar ligament is a key structure that connects the lower spine to the pelvis, offering stability and support to the lower back.
Strengthening this ligament can prevent lower back pain and contribute to better posture.
This article provides a list of five effective exercises specifically designed to strengthen the iliolumbar ligament. The best part? You don't need any fancy equipment to do them!
Pelvic tilt
Pelvic tilts for core stability
This basic exercise strengthens the core muscles, including those that support the iliolumbar ligament.
To do a pelvic tilt, lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles and gently arch your lower back, pressing it into the floor.
Hold for five seconds, then release. Do this exercise 10 times for the best results.
Bridge
Bridging to strengthen lower back
Bridging is another excellent exercise that targets not only the iliolumbar ligament but also the glutes and hamstrings.
Lie on your back with knees bent and feet hip-width apart on the floor.
Lift your hips towards the ceiling, creating a straight line from your shoulders to knees.
Hold this position for three seconds before slowly lowering back down.
Doing 10 repetitions of this exercise can greatly improve lower back stability.
Side plank
Side planks for lateral support
Side planks target the oblique muscles, and give lateral support to the iliolumbar ligament.
Lie on your side with legs straight out and elbow aligned directly under your shoulder.
Raise your hips off the floor until your body forms a straight line from head to feet. Hold this position for 20 seconds, then switch to the other side.
Do three sets on each side.
Bird dog
Bird dog exercise for balance and strength
The bird dog exercise improves balance, strengthens the core, and promotes stability of the iliolumbar ligament by targeting multiple muscle groups.
Start on all fours with your hands under your shoulders and knees directly under your hips.
Reach one arm forward and extend the opposite leg back until they are in line with your body.
Hold for five seconds, then switch sides. Do 10 reps on each side.
Leg raise
Supine leg raises to target core muscles
Supine leg raises are excellent for strengthening the iliolumbar ligament as they isolate the core muscles without putting strain on the lower back.
Lie flat on your back with legs straight out in front of you.
Slowly raise one leg as high as possible without bending at the knee or lifting the lower back off the floor.
Then slowly lower it down; repeat 10 times before switching legs.