Lower Back Exercises For The Abs

According to Dr. Stuart McGill, author of "Low Back Disorders," low back stiffness and pain comes from weak muscles in your hips and abdominals. When those areas are weak, your lower back has to do extra work for support, causing excessive tightness and tension. To alleviate lower back stiffness, move your body in various directions and stretch, and strengthen your abdominal and hip muscles.

Supine Torso Twist

This exercise stabilizes your pelvis and legs while moving your torso. One side of your body may feel tighter than the other. If so, do an extra set on the tighter side.
Lay on your right side in a fetal position with your knees and hips bent at 90 degrees. Place a cushion or yoga block between your legs to keep them from moving. Place both hands together in front of you and lift your head off the ground. Exhale and lift your left arm up to turn your torso to your left. Place your left shoulder and arm on the ground if possible. If you can't, go only as far as you can until you feel a stretch in your shoulder, chest and lower back. Hold the position for three deep breaths and return to starting position. Repeat the movement for five to 10 reps on both sides.

Deep Squat With Twist

This exercise was developed by physical therapist Gray Cook, founder of Functional Movement Systems, and it improves hip and abdominal strength and mobility in a deep squat position.
Place your heels on a 3-foot long half-foam roller and stand with feet about shoulder-distance apart. Raise your arms up and bend forward to touch the ground. With your fingers on the ground, lower your hips into a deep squat position. Keep your spine upright and push your fingers into the ground. You should feel your abdominal muscles tighten. Raise your left arm above your head and reach behind you. You should feel a stretch in your torso, lower back and shoulders. Hold the position for one deep breath and repeat on the other side.
To stand up, raise both arms above your head, shift your weight on your heels and push yourself up. Repeat the entire movement sequence three to five times.

Three-point Hip Extension

This exercise strengthens your hip and abdominals while maintaining spinal stability. Keep your spine in neutral position and your raised leg in alignment with your body.
Get on your hands and knees with your knees beneath your hips and your hands below your shoulders. Extend your right leg behind you without rotating your body. While keeping your arms straight, push your body back and lower yourself to the ground. Your left knee should almost touch your ribs. Return to the starting position and repeat five to eight more times per side.