Exercises and tools to strengthen lower back (back pain, yoga, recovery)

[salilsurendran]

Hello,
I have been suffering from lower back pain for the past year. I believed it was because of my posture since I used to slouch a lot. Since then I have been conscious about sitting straight. However, my back still gets tired. I don't feel pain but my back I guess is adjusting to the new posture. I had a few questions:

How many years of sitting in a good posture does it generally take to feel everything is back to normal?
I am doing several yoga exercises for my lower back like cat-cow etc. Are there any exercises that I can do with weights in the gym that will strengthen my lower back and accelerate the recovery?
I have been using a back support which helps a lot with my back not feeling very tired. But I was also wondering does it reduce your lower back strength and make the recovery slower
I used Lumo Lift to maintain my posture but it is very inconvenient. I was wondering if there are good vests that will keep your body in good posture that I can buy?

[Michael Way]

Originally Posted by salilsurendran

Hello,
I have been suffering from lower back pain for the past year. I believed it was because of my posture since I used to slouch a lot. Since then I have been conscious about sitting straight. However, my back still gets tired. I don't feel pain but my back I guess is adjusting to the new posture. I had a few questions:

How many years of sitting in a good posture does it generally take to feel everything is back to normal?
I am doing several yoga exercises for my lower back like cat-cow etc. Are there any exercises that I can do with weights in the gym that will strengthen my lower back and accelerate the recovery?
I have been using a back support which helps a lot with my back not feeling very tired. But I was also wondering does it reduce your lower back strength and make the recovery slower
I used Lumo Lift to maintain my posture but it is very inconvenient. I was wondering if there are good vests that will keep your body in good posture that I can buy?

Some lower back exercises you can do at the gym would be the deadlift, bent over rows, back extensions. However, it's not just your lower back you need to work but all of your core muscles. There some very good core exercises, including for the lower back which you can do at home.

Watch some of the many YouTube videos which demonstrate these exercises. Do a search for 'core exercises', 'exercises for the lower back', 'exercises for better posture,' and give them a try.

I can't tell you how long it should take before everything feels back to normal. It does take some time, but if you make the effort to regularly do the exercises to strengthen your core, the progress will come.

I personally wouldn't use a vest to assist in maintaining a good posture because I'd be concerned with coming to rely on it to maintain that posture. But that's just my opinion. The following site gives a review of some of the posture vests which are available. https://healthbestreviews.com/posture-brace/

[Mikala43]

Planks are a good way to strengthen your core.