Performing lower back strengthening exercises is an essential element of a well-rounded fitness program, and can help prevent or treat lower back pain, a condition that most people experience at some point in their lives, according to Susan Hall, author of "Basic Biomechanics." Perform exercises that target the deep spinal muscles and the erector spinae muscle group, which work together to support your spine and extend, hyperextend and rotate your torso. Progressively increase the intensity of each exercise over time.
Back Extension
The lower back muscles work to lift your torso during the back extension exercise, and to control the speed of movement as you let it back down. Stand with your heels against the base of a wall, then lean forward and lie over a stability ball with your hands behind your back. Start with your upper body parallel to the floor, then extend your spine until your chest faces forward. Return to the starting position slowly and repeat. Keep your feet on the wall throughout the movement. Hold a weighted object close to your chest to add resistance if desired.
Bridge
The bridge is an isometric exercise for your lower back, meaning the lower back muscles contract continually to hold your spine in one position. Sit upright with your knees bent and feet flat on the floor. Place your hands on the floor behind your back at shoulder width with your fingers pointed backward. Extend your hips to lift your buttocks off the floor until your torso and upper back align horizontally. Hold this position for at least 10 seconds, then relax back to the floor. You can also perform the exercise with your shoulder blades resting on top of a stability ball.
Straight-leg Deadlift
Performing the straight-leg deadlift requires you to repeatedly flex and extend your spine to lower and lift a barbell between your thighs and ankles. Along with the lower back muscles, the exercise targets the gluteus maximus and hamstring muscles. Stand upright with your feet about 6 inches apart, toes directed forward and knees locked. Hold the barbell in front of your thighs with your palms facing your body. Bend forward at the waist and move your hips backward slightly, lowering the barbell along your legs to your ankles, then reverse back to the starting position and repeat. Keep your legs straight throughout the movement. Discontinue the exercise and consult your doctor if the exercise causes lower back pain.
Trunk Rotation
Along with extending and hyperextending your spine, the lower back muscles help rotate your torso to the left and right, assisting the oblique muscles on the sides of your abdomen. Perform the trunk rotation exercise to strengthen these muscles. Sit on the floor or stand upright and hold a medicine ball, or a similarly weighted object, in front of your abdomen with both hands. Slowly twist your upper body to the left as far as possible while keeping your legs steady, then reverse directions. Continue alternating sides for your desired number of repetitions. Keep the ball in front of your belly as you twist.
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