There's no point in exercising your lower back to prevent future injuries if you cause an injury by overdoing it. Leave the heavy lifting to body builders who know how to gradually and safely build strength. Anyone can strengthen their lower back with gentle exercises that work the lower back muscles through stabilization and light weight exercises.
Stability Ball Prone Walkout
The stability ball prone walkout is a no-impact exercise for the lower back and core. The lower back muscles are responsible, along with the abs, for the flat position of the lower back during the stability ball prone walkout. Kneel in front of a stability ball to do the prone walkout. Lay your stomach on the ball and place your hands flat on the floor in front of you. Extend your legs straight with the balls of the feet on the floor. Then, walk your hands forward and roll the ball until it is under your shins. Keep your arms straight and your body parallel to the floor. You can do this exercise next to a large mirror if you wish to check the alignment of your back. Once the ball reaches your shins, pause for a moment and then walk yourself back until the ball is under your stomach again.
Bird-Dog
The bird-dog targets your lower back, middle back and abs. The lower back and ab muscles hold your lower back and pelvis still while alternating arms and legs are raising them. The movements of the bird-dog are easy, but keeping your back from arching may be a bit of a challenge at first. You must keep your back flat for this exercise to work. Begin on your hands and knees to do the bird-dog. Line up your hands and knees with your shoulders and hips. Make a straight line from the top of your head to your tailbone. Then, extend and lift your right leg back until it is hip level, and simultaneously extend your left arm to shoulder level with your palm turned inwards. Return your hand and knee to the ground and then lift the opposite limbs. Your pelvis should not move.
Lever Kneeling Back Extension
The lever kneeling back extension uses a weight machine to target your lower back. The machine holds your body in the correct alignment and allows you to select a low weight to lift. To perform this exercise, kneel on the back extension machine's knee pad and slide your knees forward until your hips are touching the machine. Rest your feet on the foot pads. Place your back against the lever pad and hold on to the handles in front of you. Then, gently and slowly lean backwards only as far as feels correct for you. You should not feel pain or discomfort. Move forward again to complete a kneeling back extension.
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