Exercises for the lower back may help prevent and reduce back pain, as can abdominal strengthening exercises such as pelvic tilts and crunches (see Reference 1). The lower back muscles are called the erector spinae. Using a dumbbell will give these muscles of your lower back more weight to lift besides your own body. Use a weight that does not cause pain when doing lower back exercises.
Floor Back Extension Exercise
The floor back extension targets the lower back muscles by alternatively lifting an opposite arm and leg from the floor. Holding a dumbbell in the arm that you raise adds weight and therefore challenge to this easy exercise. Lay face down on the floor on top of a couple of pillows to begin the floor back extension. Extend your legs straight on the floor and place your arms overhead with your palms down. Hold a dumbbell in your right hand. Then, raise your right arm a few inches toward the ceiling and your left leg as well, but keep your chest down. Perform the desired number of reps and then switch the dumbbell to your left hand and do the exercise by raising your left arm and right leg.
Back Extension Machine Exercise
The back extension machine is a piece of equipment you'll find at a gym, though you may also purchase one for in-home use. Performing an extension exercise on the machine works the lower back muscles. Begin by hooking your feet into the leg pads and laying on the machine. Your thighs rest on the thigh pads. Drape your body over the thigh pads until your head points toward the floor. Hold a dumbbell horizontally in front of your chest with your elbows bent. This is the starting position. Next, raise your upper body toward the ceiling until your neck and back form a straight line with your legs. Return slowly to the starting position.
Holding a dumbbell to your chest while doing the exercise increases the weight and difficultly level of the exercise. Using only the weight of your body first is a wise idea before incorporating the dumbbell.
Superman with Uneven Dumbbell Exercise
The superman is an exercise performed on the floor that targets the lower back and glute muscles by lifting both the upper and lower body. A single dumbbell is lifted alternatively in one hand to create work for your core muscles to maintain balance for your body. To perform the exercise, lie on your stomach with your legs straight behind you on the floor. Extend your arms straight in front of you with your arms greater than shoulder-width apart. Position your hands to face inwards with your thumbs pointing toward the ceiling. Position a dumbbell next to each hand, or if you only have one dumbbell, hold it in your right hand. Then, raise your legs toward the ceiling. Also, raise your head, chest and arms toward the ceiling as well. Your right arm will have the added weight of the dumbbell in it, but keep your shoulders and arms even. Lower yourself back to the floor and slide the dumbbells over to the left hand and repeat the superman exercise. If you have two dumbbells, you can leave one on the floor each time you lift your body and then alternate the dumbbell you raise on each rep.
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