Exercises for Lower Backs

Overview

The lower back is an area of the body often overlooked when it comes to weight training. Because it is prone to pain and injury, though, it is one of the most important areas to work. As a matter of fact, back pain is second only to upper-respiratory infections when it comes to reasons for yearly doctor's visits, according to the American Chiropractic Association. When working the lower back, exercises can be done with light weights, heavy weights or body weight. The main thing to remember is proper form.

Step 1

Lie on your back and place your hands under your tailbone. Lying leg lifts will work the abs and the lower back at the same time. Lift your legs about four inches off the floor. This is your starting point. Now lift them up until your body forms a 90-degree angle. Slowly lower them back to the starting point and repeat.

Step 2

Grab a barbell. Bent-over rows can be done with a barbell or dumbbells. To do them with a barbell, stand with your feet about shoulder width apart. Bend over and grab the barbell with a wide grip. Stand back up, then bend your knees and bend forward slightly. Maintain this posture and then pull the bar up to the bottom of your chest. Lower it back down and repeat.

Step 3

Lie on your stomach and extend your arms straight out in front of you to perform back hyperextensions, sometimes called "supermans." Lift your arms and legs up in the air at the same time by arching your back and using your lower back muscles. Slowly lower and repeat. You can also do alternating hyperextensions by lifting your opposite arm and opposite leg.

Step 4

Extend your upper body. Lie across a Swiss ball with your hips at the center point. Place your hands on the sides of your head and then alternate lowering your body down and lifting it back up. These can also be done on the back extension machine at a gym.

Step 5

Do some deadlifts. Deadlifts are a compound exercise, which means they involve more than one joint range of motion. To perform them, stand behind a loaded barbell with your feet about shoulder width apart. Grab the barbell with an over/under grip (one of your palms is facing you and the other one is facing away), bend your knees slightly and lift the barbell coming into a standing position. Use your lower back muscles and keep your arms locked throughout the whole movement.