Weakness in your lower back can be the result of poor posture or a sedentary lifestyle and may lead to pain and discomfort. The problem usually is easily remedied by performing some simple strengthening exercises that work out and stretch your lower back and abdominals, since the two muscle groups work together.
Locust Pose
Locust pose will help to strengthen your lower back, while also work your glutes and core and stretch the front of your shoulders, abdominals, hip-flexors and quadriceps. Lie on your stomach on a mat with your legs extended straight and your arms lying alongside your torso, with your palms facing up. Lift your feet, legs, torso, shoulders and head off of the floor, all at the same time. Stretch your legs behind you and extend your arms further back to lift your shoulders up a little bit more. Hold for 10 to 20 seconds and lower to the floor. Repeat two more times.
Sphinx
Sphinx pose works your lower back in a similar manner to Locust pose, however it gives your torso a deeper stretch. It is best to warm your body up with Locust pose before executing Sphinx pose. Lie face down on a mat with your legs extended behind you. With your elbows directly under your shoulders, place your forearms on the floor in front of your shoulders. Make sure that your forearms are in straight lines and parallel to each other. Push through your hands and forearms to lift your upper back toward the ceiling. You should feel the strengthening work in your lower back; stop if you feel pain in the area at any time. Hold the position for 10 to 20 seconds and repeat two more times.
Cat and Cow
The Cat and Cow exercise strengthens and stretches your lower back and abdominals. Start on your hands and knees, with your knees directly below your hips and your hands right beneath your shoulders. Inhale and tilt your head toward the ceiling as you lower your stomach in the direction of the floor, so that there is an exaggerated arch in your back. Exhale and reverse the motion so that the top of your head drops toward the floor and your back rounds and lifts toward the ceiling. When lifting your back in the Cat phase, suck your belly button and lower abdominals in toward your spine. Complete 10 full rounds.
Stability Ball Back Extension
The back extension exercise performed on a stability ball will help to strengthen your lower back, abdominals and glutes. Lie face down with your stomach on a stability ball and your legs extended behind you, with your feet on the floor and toes tucked under for support. Clasp your hands behind your head. Slowly lift your torso toward the ceiling until your body is in one straight line. Hold for one breath and then lower back down to starting position for one repetition. Complete 10 repetitions.
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