The muscles in the lower back actually start in the upper back, just below the skull. They are called the erector spinae, or spinal erectors, and run the length of the spinal column. By strengthening these muscles, you will create better spine stability and keep back pain at bay. Use external resistance and body weight to do your exercises.
Deadlift
The deadlift is a compound exercise and works more than one muscle at the same time. In addition to the lower back, the glutes, quadriceps and hamstrings all get worked. To do this exercise, stand behind a weighted barbell that is on the floor. After bending down and grasping it with a shoulder-width grip, lift it off the floor, stand up straight and slowly lower it back down.
A stiff-legged deadlift is a variation that places more emphasis on the lower back muscles. While standing with the bar held in front of your thighs, bend forward at the hips to lower it toward the ground. Steadily rise back up and repeat. When doing both variations, keep your core tight and back straight.
Bent-over Rows
Bent-over rows work the erector spinae isometrically. This means there is no lengthening and shortening of the muscle. These are performed from a standing position with your back about 45 degrees to the floor, and a barbell or dumbells held straight down in front of your body. Steadily lift the weights up to your stomach, lower them back down and repeat. The erector spinae muscles are contracting forcefully to maintain this bent-over posture. The upper back muscles getting targeted are the latissimus dorsi, or "lats."
Bridge
The bridge is a body weight exercise performed two different ways. While lying face-up on the floor, rest your heels on a stability ball, chair or bench and press down to lift your butt. Once you form a straight line from your shoulders to your heels, hold for a second, slowly lower yourself back down and repeat. To keep your body balanced, place your arms out to your sides.
For a variation, lie face-up on the stability ball with your shoulders and head in contact. Place your feet flat on the floor with your knees bent and raise your hips in the air. Once you have a straight line from your knees to shoulders, hold for a second, lower your hips back down and repeat. With either exercise, you can also get into position and just hold isometrically.
Windshield Wipers
Windshield wipers work the obliques and lower back muscles simultaneously. The obliques are located on the sides of the stomach. While lying on your back with your legs together and lifted above you, lower them down to your right and left sides in a slow and steady motion. Gradually move them closer to the floor until you can reach it. If these are too difficult when you first start out, bend your knees 90 degrees.
Locust
The locust pose is a yoga exercise that works the lower back, butt and triceps which are on the back of the upper arms. While lying on your stomach, place your arms at your sides with your palms up. Steadily raise your legs and chest off the floor as high as possible and level your arms to the floor. You should be balancing on your lower stomach and pelvis at this point. Hold this position until you feel fatigued and slowly lower yourself back down.
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