The lower back consists of a muscle group known anatomically as the erector spinae. According to the Mayo Clinic, most people in the United States will experience lower back pain at least once during their lives. To lower your odds of being a statistic, you can keep your lower back strong and in good shape by doing certain exercises. You can do any or all of the seven exercises mentioned, but remember, proper form is of utmost importance.
Deadlifts
Deadlifts work your lower back and legs simultaneously. Place a weighted barbell on the floor and stand behind it with your feet shoulder-width apart. After bending your knees and hips to lower your body, grab the bar with a slightly wider than shoulder-width grip and lift it off the ground as you come to standing. Slowly lower it and repeat for 10 to 12 reps. Keep your core tight and back straight throughout.
Stiff Leg Deadlifts
Stiff leg deadlifts target your lower back, hamstrings and butt. Stand with your feet shoulder-width apart while holding dumbbells in front of your thighs with your palms facing you. Slowly bend forward at the hips and let the weights descend toward the floor. Slowly stand back up and repeat 10 to 12 times.
Good Mornings
Good mornings are done with a barbell. Place the bar across the back of your shoulders and hold it with a wide grip. Keeping a slight bend in your knees, bend forward at the hips and lower your upper body toward the floor. Once you feel a strong contraction in your lower back, bend up and repeat for 10 to 12 reps. Once you adapt to this exercise, try to get your back parallel to the floor when lowering. Only add weight to the bar when you are able to get to this point.
Bird Dogs
Bird dogs are isometric lower-back exercises. Get on all fours with your hands directly under your shoulders and your knees directly under your hips. After raising your right arm straight in front of you and your left leg straight behind you, hold for 20 to 30 seconds. Slowly lower your arm and leg and switch sides. When raising your arm and leg, try to get them parallel to the floor.
Bridges
Bridges work your lower back, butt and hamstrings all together. Lie on your back with your knees bent, feet flat on the floor and your arms at your sides. In a controlled motion, raise your hips off the ground and push them up as high as possible. Slowly lower and repeat for 10 to 12 reps.
Back Extensions
Back extensions are done on a stability ball. Lie face-down on the ball with your stomach on the top and your feet pressed into a wall behind you. After placing your hands on the sides of your head, lower your body down over the ball and lift back up by contracting your lower back muscles. Hold at the top for a second and repeat 10 to 12 times.
The Superman
The Superman is done from a face-down position on the floor and they isolate your lower back muscles. Extend your arms straight forward and keep your legs straight behind you. In a controlled motion, lift your arms and legs up as high as possible and hold for a full second. Slowly lower and repeat for 10 to 12 reps. According to the American Council on Exercise, avoid any arching in your back or raising of your head throughout.
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