Barring a specific injury, lower back weakness and discomfort is most often due to lack of strength and instability in your core, which includes your abdominals, hips and lower back. Leading a sedentary life, sitting for long periods of time, such as while working, or over-arching your back can contribute to the problem, according to Women's Health Magazine. Completing strength-training and stretching moves for your lower back and abdominal muscles several times a week can help to strengthen the area and improve your stability while decreasing any discomfort.
Stability Ball Back Extension
Step 1
Kneel on the floor with a large-sized stability ball in front of you. Place your stomach on the ball and extend your legs behind you for support. Clasp your hands behind your head.
Step 2
Lift your head, shoulders and upper body toward the ceiling until you are in one straight line from head to toes.
Step 3
Hold for one breath and then return to starting position in a controlled slow movement. Keep your abdominal and glute muscles engaged throughout the entire exercise. Complete 10 to 12 repetitions. Back extensions strengthen your lower back, abdominals and glutes.
Step 4
Increase the difficulty and resistance level of the exercise by holding a 10-pound free weight or dumbbell. Rather than clasping your hands behind your head you would fold your arms across your chest and hold the weight close to your chest.
Cobra
Step 1
Lie on your stomach on an exercise mat with your arms alongside your torso and your legs extended straight behind you, feet together.
Step 2
Engage your abdominal muscles and glutes as you left your head, shoulders and chest off of the floor. Keep your neck elongated by looking about a foot in front of you on the floor.
Step 3
Lift your arms and legs, while still keeping your chest lifted, so that only your pelvis is on the floor. Make sure to keep your feet together.
Step 4
Hold for one to three breaths and then slowly lower down to starting position. Complete three rounds to strengthen your entire core and back, including your lower back.
Cat-Cow Pose
Step 1
Place your body on all fours on an exercise or yoga mat, so that your hands are directly beneath your shoulders and your knees are right under your hips.
Step 2
Inhale and arch your back as you lift your butt and top of your head toward the ceiling.
Step 3
Exhale and reverse the position so that your back is rounded, stomach is drawn toward your lower back and the top of your head hangs toward the floor.
Step 4
Return to starting position. Complete five to 10 full rounds of cat and cow to strengthen and stretch your lower back and abdominal muscles.
Things You'll Need
- Stability ball
- Free-weight
- Dumbbell
- Exercise mat
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