Lower Back Exercises With Dumbells

The erector spinae muscle group and deep spinal muscles on your lower back act to extend, hyperextend, flex side-to-side and rotate your spine, according to Dr. Susan Hall, author of "Basic Biomechanics." These functions are important for everyday and recreational activities. Exercising your lower back muscles regularly can help improve their functionality and prevent and treat lower back pain. The freedom of movement provided by dumbbells makes them an ideal exercise tool for the lower back.

Back Extensions

For back extensions, your lower back muscles contract to move your lower spine from a flexed position through extension. Gyms often have a back extension apparatus, or you can use a flat bench. Lie face down on the bench with your trunk hanging over one end. Hold dumbbells in both hands. Ask a partner to secure your legs to the bench. While holding the dumbbells against your chest, repeatedly raise your torso until it's horizontal and lower back to your starting position.

Back Hyperextensions

Spinal hyperextension occurs when your spine is extended beyond horizontal from a prone, or face down, position. Lie on the ground with your arms extended forward and dumbbells in your hands. Have a partner hold your legs against the ground. Hyperextend your back to lift your arms and upper body 6 to 12 inches off the ground. Hold for one second at the top and then slowly lower back down. Repeat for five repetitions or more.

Bird-Dog

The American Council on Exercise features the bird-dog exercise for the lower back. You can easily adapt the bird-dog into a dumbbell exercise. While holding dumbbells, kneel on your hands and knees. Simultaneously extend one arm forward to lift the dumbbell and your opposite leg backward. When both limbs are horizontal, return to your starting position and repeat with your opposite arm and leg. Continue alternating for multiple repetitions on each side.

Seated Twists

Seated twists strengthen the lower back muscles responsible for rotating your spine. Sit upright with your legs extended forward and knees slightly bent. Hold one dumbbell in front of your abdomen with both hands. While keeping the weight close to your belly, slowly twist as far as you can from side-to-side for at least 10 turns each way.

Side Crunches

Side crunches exercise your lower back muscles through lateral spine flexion. Stand upright and hold a dumbbell in your left hand beside your left hip. Lean as far as you can to the right, pulling the dumbbell up the left side of your body, and then return to the starting position. Perform at least 10 repetitions. Repeat the exercise on your opposite side.