The lower back is a Catch-22. If you do not exercise your lower back, it becomes weak and may become injured when you need it, such as when lifting a heavy object. But if you do exercise your lower back, it may become injured by the exercises you do. The answer is to do safe, gentle back exercises and to stop immediately if you feel pain.
Basic Twist
The basic twist strengthens the erector spinae muscles of your lower back. The abdominals are also strengthened by doing this exercise, particularly the obliques. Lie face up on the floor to do a basic twist. Stretch your arms out to your sides with your palms touching the floor. Your hands are in line with your shoulders. Next, bend your knees and lift them toward your chest. Squeeze your abs to press your lower back down and maintain this tight contraction during the exercise to support your back. Press your knees together. This is the starting position. From there, slowly lower your legs to the right until they touch the floor. Do not let your left shoulder come off the floor, but your left buttocks may lift up as you twist. Return your knees to center and then take them to the left. Repeat about five times.
The Bridge
The bridge targets your erector spinae, glutes and abdominals. As with the basic twist, the abs should be squeezed during the bridge exercise, but not so tight that your breathing is hindered. The starting position for this exercise is done by lying face up on the floor with your knees bent at right angles and your feet touching the floor. The arms rest at your sides. Then, raise your hips toward the ceiling until a straight line from your shoulder to your knees is seen. Keep your hips in the air for five seconds, and then slowly lower to the ground. Repeat five times.
Prone Back Strengthening Exercise
The prone back strengthening exercise is done lying on your stomach in the prone position. The erector spinae and glutes are the primary muscles strengthened by this exercise. Extend your legs straight behind you and extend your arms straight in front of you as if you were flying like a superhero. Then, lift your right arm and left leg a few inches off the floor and without arching your lower back. Hold for 10 to 20 seconds. Return the right arm and left leg to the floor. Follow this by lifting your left arm and right leg. Return them to the floor to finish one repetition.
Standing Lower Back Stretch
The standing lower back stretch exercise is exactly what it sounds like--a lower back stretch performed standing up. Stretching exercises help the lower back remain flexible and release tension so exercising is safer. Stand up tall to do this exercise, and then squeeze your abs as you round your lower back to stretch the erector spinae. Straighten your back again after the desired length of time.
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