The lumbar-spine area, or lower back, includes the five lumbar vertebrae and the surrounding muscles and connective tissues. Strengthening the lumbar spine requires performing resistance exercises through spine extension and torso rotation ranges of motion on a regular basis. This will help keep the area as healthy as possible and may prevent or treat lower back pain, an extremely common complaint, according to Susan Hall, author of "Basic Biomechanics." Consult with your doctor before starting a resistance-training program for the lower back, especially if you've suffered an injury.
Back Hyperextension
The erector spinae muscle group and deep spinal muscles that surround the lumbar spine work to extend and hyper-extend your back from a flexed position. To strengthen these muscles, lie face down with your feet close together and arms at your sides, then lift your head, chest and arms as high as is comfortable for five to 10 seconds. Alternative variations of the exercise involve extending your arms in front of your head, rather than by your sides, and/or lifting your legs along with your torso.
Bridge
The bridge exercise requires the spine-extensor muscles to contract against the force of gravity to extend your spine, similar to the back hyper-extension exercise. Start on your back with your knees bent and feet flat on the floor, then lift your hips, creating a straight line from your knees to your shoulders, and hold for five to 10 seconds. A more challenging variation involves starting from a seated position, leaning backward with your palms on the floor behind your back, and lifting your hips to create a horizontal line with your torso and upper legs. You can also pulse your hips up and down rather than holding the extended position for a specific amount of time.
Straight-Leg Deadlift
The straight-leg deadlift exercise requires the use of a barbell or dumbbells to work the spine extensors through flexion and extension ranges of motion. The muscles contract eccentrically -- the muscle fibers lengthen -- to control the speed of movement during the flexion phase of the exercise, and contract concentrically during the extension phase. Stand on a platform with your feet about shoulder-width apart and hold a barbell in front of your thighs with your palms facing your body. Bend forward at the waist to lower the bar along your legs until your hands reach ankle height, then reverse back to the starting position and repeat. Keep your knees only slightly flexed throughout the movement. Start with very little weight attached to the barbell, especially if you suffer from lower-back pain, and increase the weight gradually.
Torso Rotations
The erector spinae muscle group and deep spinal muscles of the lower back also rotate your torso to the left and right, along with help from the obliques on the sides of your abdomen. Performing torso rotations strengthens the lower-back muscles through this range of motion. Hold a medicine ball or similar weighted object in front of your chest from a seated or standing position and alternately twist as far as possible in each direction. Keep your torso erect and move slowly as you perform the exercise.
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