Why do I have muscle pain in my lower back?

You know the feeling. After a day at work, or a night out at the club, you suddenly get lower back pain. This is because your lower back is constantly working to keep you perfectly upright. You can avoid this pain by doing the right back exercises, combined with our ready-made meals, so you build strong, healthy back muscles. With these exercises, a sore lower back is a thing of the past!

Why does my lower back hurt?

You help your best friend move their sofa and suddenly you feel pain in your lower back. How does this happen, and what are the most common causes of back pain? When you do physical activities that take a lot of force, you make sudden, powerful movements that put strain on your back. The spine in your back has discs between each vertebra. These work as shock absorbers when you are lifting, for example. Physical activity can wear these discs down or even damage them. Sitting for a long time in a poor posture can also put too much tension on these discs, which gives you trouble with your back muscles. But what are good exercises to strengthen your back muscles and relieve lower back pain?

5 exercises to strengthen your lower back muscles and feel less pain.

Planks

1. Lie on your stomach and prop yourself up on your elbows, directly under your shoulders.

2. Stretch out your body and make a straight line (like a plank). Rest your weight on your forearms and toes. Is this too hard for you? Then you can rest your weight on your knees instead.

3. Keep your body stable, tighten your glutes and hold this for a minute!

The superman

1. Lie on your stomach with your arms stretched out in front of you. Keep your arms and legs straight.

2. Lift your arms and legs at the same time, without touching the floor. Now it looks as if you are flying like Superman (hence the name).

3. Hold this for a few seconds, then let your arms and legs rest on the floor again.

The bridge

1. Lie on your back with your knees bent and your feet flat on the floor. Keep your arms alongside your body.

2. Lift your pelvis off the floor and make a straight line between your shoulders and knees. This makes a bridge.

3. Hold this for a few seconds, then let your body rest on the floor again.

Cat-cow pose

1. Get down on your hands and knees on the floor.

2. As you breathe in, arch your back, open your chest and look up.

3. As you breathe out, pull your navel in as far as you can and tuck your chin to your chest.

Child’s pose

1. Sit on your knees and rest your forehead on the floor in front of your knees.

2. Stretch your arms out fully and place your palms flat on the floor.

3. Relax and stretch out your back muscles fully.

These exercises help you strengthen your back muscles and stretch your spine well to prevent aches and pains. Make your back stronger by doing these exercises in combination with our sports meals. That way, while you do the exercises, you can build muscle or lose weight. Try the chicken pesto spaghetti with broccoli. That way your back gets even stronger and your lower back muscles bother you less!