The core muscles of your lower back and abdomen work together to support your spine. Strengthening the muscles of your lower back can help to prevent back pain and injury, says MayoClinic.com. In addition to strengthening the muscles in your lower back, regular aerobic exercise and a healthy weight both reduce your risk of lower back pain and injury.
Superman
The superman pose works your lower back as well as the trapezius muscles in your upper back, your shoulders and your glutes. Lie face-down on the floor with your arms extended above your head, palms facing in, and your legs extended behind you. As you exhale, raise both legs and arms a few inches off the floor. Hold the position for a moment before slowly lowering your arms and legs back to the floor. Your limbs should remain straight the whole time. Avoid arching your back during the movement.
Cobra
The cobra pose strengthens the muscles of your lower back and pelvis. Lie face-down on the floor with your legs extended behind you and your hands next to your shoulders. Inhale as you lift your chest off the floor, supporting your upper body on your forearms. Hold the position briefly, and slowly lower your chest back to the ground. For an extra challenge, lift one leg as high as possible without lifting your hips from the ground during the contraction. Alternate legs.
Bridge
The bridge pose strengthens your abs and lower back while stretching out your hips and quads. Flexibility in your hips and upper leg muscles contributes to a properly aligned pelvis and reduced back pain. Lie on your back with your knees bent and your arms resting at your sides, palms to the floor. Inhale while you press your hips toward the ceiling, lifting your butt and back from the floor. Your back and thighs should form a straight diagonal line. Hold the position for as long as you can without letting your hips or lower back sag. Slowly return to the floor.
Hyperextension
Hyperextensions work your lower back, glutes and hamstrings. As your lower back strength improves, hold a weight to your chest during the movement to add resistance. Lie face-down on a hyperextension bench with your arms crossed in front of you chest. Place your ankles under the footpads. Your hips should rest at the top of the bench, giving you free range of motion at the waist. Keep your back straight as you bend forward at your waist, lowering your upper body. Bend forward as far as possible without rounding your back. Slowly return to the starting position, with your body forming a straight line.
Deadlift
Barbell deadlifts work your lower back, glutes, quads and hamstrings. While deadlifts effectively work your lower back, they require proper technique to avoid lower back injury. You should not perform deadlifts if you already suffer from lower-back problems. Place a barbell in front of you, and stand with your feet shoulder-width apart. Squat down to grab the bar, keeping your back straight and your knees behind your toes. Straighten your hips and knees at the same time to pull the bar up until you stand upright. Push your hips back and down as you lower the bar back toward the floor. Avoid curving your lower back, and lower and raise your hips and shoulders at the same pace.
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