The lower back musculature consists of the erector spinae muscles, which actually start right below the skull. These muscles produce a movement known as back flexion, which takes place when you bend backwards at the hips. Multiple exercises can help strengthen the lower back. They are performed with body weight and added resistance.
Stiff Leg Deadlifts
Stiff leg deadlifts strengthen the lower back as well as the glutes and hamstrings. While holding a barbell in front of your thighs with a shoulder-width grip, bend forward slowly and lower the bar toward the floor. Slowly rise back up and repeat. For a variation, use a set of dumbbells. When doing these, maintain a straight back and tight core to keep your spine stabilized.
Bent-Over Rows
Bent-over rows work the large latissimus dorsi muscle in the mid to upper back as well as the erector spinae. The erector spinae muscles are activated isometrically with this exercise to maintain a straight back. While holding dumbbells in front of your thighs, keep your legs straight as you bend forward at the hips. Steadily pull the dumbbells up by your stomach, squeeze your shoulder blades together and slowly lower the weights back down. For a variation, use a barbell.
Hyperextension
A hyperextension exercise is performed on a 45-degree Roman chair, which has an upper and lower padded support and foot plate. While standing on the plate, rest the back of your lower legs against the lower pad and place your hips against the upper pad. After placing your hands on the sides of your head, bend forward at the waist to lower your body and lift yourself back up by contracting your lower back muscles. To increase the resistance, hold a weighted barbell across your shoulders.
For a variation, use the seated back extension machine. With this exercise, sit on the seat, press your back against the padded lever arm and lean backwards to move it. Slowly rise back up and repeat.
Reverse Hyperextension
Reverse hyperextensions work your lower back with the help of a stability ball and weight bench. After placing the ball on the bench, lie across the ball on your belly and grasp the bench firmly with your hands. Your toes should be just touching the floor or slightly lifted at this point. Keeping your legs straight, raise them up until they parallel the floor or are just above parallel. Slowly lower them down and repeat.
Bridge Pose
The bridge pose is a yoga exercise that strengthens the lower back, glutes and hamstrings all at the same time. While lying on your back with your arms at your sides, bend your knees and place your feet flat on the floor. Steadily lift your hips in the air as high as possible and hold for 30 to 45 seconds. For a variation, lift your hips in the air and extend one leg straight out. After holding it there for 10 to 15 seconds, slowly lower it down and repeat with your other leg.
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