Tips for Strengthening Lower Back

Posted on by in Health

When comes to tips for strengthening lower back pain, you can never get enough. Think about it. Your back links to your entire body and if it goes out or is in severe pain, you have some problems. This can lead to stress, loss of money due to being out of work, increased doctor bills, increased pain medicine costs, chiropractic bills and more. All of this can be avoided if you are willing to do a few simple things.

As you know, around here at Frugal Zeitgeist, we love to take our money, mind, and body seriously. Taking care of your lower back is a very important part of your overall health so we are going to talk about that today.

And sticking with our frugal theme, we are not going to show you ways to go out and spend hundreds or thousands of dollars to make your lower back is stronger, but we will look at simple lifestyle decisions you can make. These changes will not hurt your purse or wallet, but simply help your lower back.

Tips for Strengthening Lower Back

Tips for Strengthening Lower Back

Tips for Strengthening Lower Back

As you have probably figured out the last few days around here, that I can really get into building a story up. Don’t want to do this today because the benefits of having a strong lower back are plenty obvious to all of you. Today, let’s just get right to the crux of the matter and figure out what tips will work for your lower back and the strengthening process.

#1 Good Posture - If you work at the computer all day like us here at Frugal Zeitgeist, have a desk job, or drive a truck or car all day, you could be sabotaging your lower back. This is done by sitting for long periods hunched over with bad posture. Good posture is something that we all must have in order to make sure not only that we don’t injure ourselves, but that we are comfortable. In addition, long stints of watching television on the sofa in a slouched position can contribute to lower back pain as well. Sit up, good people!

#2 Take breaks - This may seem a bit weird that you want to take breaks from sitting or standing in the same place, but it is true. Pressure is being put on your lower back and this isn’t good for sustained amounts of time. The solution is to stand up, walk around (maybe to the file cabinet or to get some water), and release the pressure from the same are of your body. Remember, everything that you do effects your lower back and those muscles.

#3 Sleep on your side – Maybe you have a habit of sleeping on your back or on your stomach, but if you can get  yourself to move over to one side, then you could relieve a lot of the strain and pressure that sleep can put on your back. Getting a good nights rest is great for a lot of things and your lower back is one of them. Please take this tip to heart because I know many people that are in pain just from what they are doing to themselves when they sleep.

And yes, a more expensive option would be to replace your mattress with something that is more conducive to your body, but that would start to dig into the budget. And the Frugal Nation is budget conscious, so let’s try something that is cheaper first, like sleeping on your side.

#4 High Heels, a No No – Ladies, I know you really love the feeling high heels give you. That confidence is something amazing. And let me be the first to say there is nothing like a pair of legs in some high heels on a confident woman. Awesome! However, let’s think about the additional strain that is being put on your back from those high heels. And you can’t be a sexy, confident woman if you have sever lower back pain. Therefore, don’t wear the high heels everyday.

#5 Lift with your legs - You can really hurt your back and a lot more if you are out lifting with your back. You have to make a conscious effort to bend at the needs and allow the legs to do the work when bringing something up from the floor. This is probably the one reason that most people end up with back pain. And I don’t think it has anything to do with not understanding this principal, but rushing and time restraints. When we are in a hurry, we don’t always do what is best for us. Slow down and think about what you are doing it could have long term effects on your body.

#6 Work it out – The “it” in this is your body and back. You don’t have to be a body builder to strengthen the muscles in your back or body, but you can do something everyday that helps you out a little bit. We love to take care of the body here in the Frugal Nation and workouts are the best way to go. More muscles in your lower back will mean, less pain in the long run.

#7 Let’s hear your tips – You know we like to get you involved in the conversation. Let’s here your ideas and tips for strengthening lower back.

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10 Responses to “Tips for Strengthening Lower Back”

  1. Kim Andrews

    07. Jan, 2011

    Would love to hear more about excercise options to strengthen the back. As I approach 30, I’m surprised how often I’ve had a problem with my lower back already. Thought that was only for old people! ;)

    PS if you ever want any help editing, please let me know. Typos and grammatical errors plague this article. No offense, just an option.

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    • Forest

      11. Jan, 2011

      Thanks Kim, Freddie wrote this article for me in a rush as a favor as I was not around….. I need to go over and edit it sometimes soon so should be fine but thanks for the offer.

      As for lower back I find Yoga does wonders.

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  2. krantcents

    07. Jan, 2011

    Ever since I experienced back pain about 15 years ago, I treat back pain as a signal for me to stretch. I try to do this everyday and exercise for strength as well.
    krantcents recently posted..My 2011 New Year’s ResolutionsMy Profile

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    • Forest

      11. Jan, 2011

      Ouch sorry to hear that KrantCents, stretching is just a good thing to do every day back pain or not.

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  3. H-Momm

    07. Jan, 2011

    First. The person who typed this article and who proofread it before sending it out, needs to use spell check. Reading an article with misspelled words lessens the credibility of the information being given. However, I do have some proven ways on how to strengthen your lower back. They are proven because I dealt with lower back pain for over a year and both of these things working together helped TREMENDOUSLY for my all around health.

    Though walking is a great way to help build muscle in your back, walking on a treadmill or in a pool is the best way. I was told by my doctor that walking on the hard outdoor surfaces can put more pressure on your spine/lower back. A treadmill has more give and water makes you weightless. In the water, walk from one end of the pool to the other. At the deeper end, slowly doggy-paddle (kick your legs) and move your arms, slowly waving them front to back. This is an exercise my Physical Therapist gave me since we are at the YMCA alot with our children. I needed something I could do in the pool while spending time with them. I didn’t want to be cooped up in the workout room all night. My children do it as well. They love the fact that I was so concerned about spending time with them, that I asked my doctor for not-your-standard ole’ exercises.

    Another type of work-out is making love to your spouse. The position best is the old standard “mission style”. Either when he pushes towards you or you lift your butt up toward him, it stretches the muscles in your lower back. Don’t be a lazy gooze when making love to your man or woman, get active……it’s a work-out and not only improves your body, but your mind, spirit and relationship with your spouse. There are many articles out there that talk about how making love improves your health. Take some of the exercises that your Chiroprator or Physical Therapist has given you. Several of them are positions that you are in when making love. If not, then you to start changing up your positions…..spice it up a bit. But don’t let your spouse know you are doing this to build muscle….that’s such a mood killer. Why not get some personal time in with your spouse and improve your physical, mental, and emotional health at the same time. It’s a win, win for both of you!

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    • Forest

      11. Jan, 2011

      Thanks for the great tips H-Momm, sorry about the spelling, I will get it edited very soon.

      Thanks for the great tips too.

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  4. Malick McGregor

    07. Jan, 2011

    I didn’t know that sleeping on your side was better for the lower back. I thought it was the opposite. I actually have to sleep on a very hard surface (read: I sleep on the floor) in order to avoid excruciating pain in the morning. And while sleeping on my side is more comfortable for me, I kept trying to sleep on my back because I thought it was better.

    BY THE WAY! I’m not usually one to criticize spelling or grammar, but it’s in bold. #7 Let’s here your tips. You meant HEAR. You made the same mistake in the body of that bulletin.

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    • Forest

      11. Jan, 2011

      Hey Malick, I must admit I did not know that either. Wow you sleep on the floor!

      I will get this post edited, sorry about that.

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  5. 20 and Engaged

    07. Jan, 2011

    This post came just in time; my back has been killing me. I’ll try a few of these out and hopefully they help!
    20 and Engaged recently posted..Car Accidents SuckMy Profile

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    • Forest

      11. Jan, 2011

      Hey 20 and, hope the tips have helped.

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