Weak muscles in your lower back can lead to unnecessary back pain. This pain occurs due to a multitude of possible reasons, with the most common being using the muscles too much when they are not used to strenuous activity. Exercising your lower back muscles regularly will strengthen them and reduce your risk of pain or injury.
Deadlift
Place a barbell on the floor in front of you and bend at your hips and knees. With your arms completely extended and spread slightly wider than knee distance apart, grab onto the bar using a reverse grip. Focus your eyes directly in front of you, exhale and extend your knees and hips to raise the barbell up from the floor. When the barbell is at knee level, move your hips forward and allow the barbell to rest against your thighs. While keeping your spine straight, inhale and flex your knees and hips to bring the barbell back to the floor. Lift for three reps of 10.
Exercise Ball Back Extensions
Position an exercise ball directly under your hips and stomach and lie down with your legs stretched out behind you. If this is not a comfortable position, you can modify it by bending your knees. Allow your hands to rest on the ball. If you need more of a challenge, you can place them under your chin or behind your head. Raise your chest off the exercise ball by squeezing your lower back, lifting yourself until your body is completely straight but not hyperextended. Lower your chest back to the ball and continue until you complete three sets of 10.
Lying Leg Raises
Lie down with your legs stretched completely out and your palms flat on the floor. Using only the muscles in your lower back, hips and abdomen, raise your legs straight into the air. Slowly bring your legs back toward the floor, stopping just before your heels touch the floor. Lift your legs again and continue until you are unable to stop your feet from touching the floor.
Hyperextensions
Get onto a Roman Chair and place yourself into a forward facing position. Place your arms over your chest in a crossed position and slowly begin to lower your upper body in the direction of the floor until you cannot lower yourself any further. Slowly raise your body back to the beginning position without arching your back, pause for a brief moment and repeat for 20 repetitions.
References
- "15 Minute Better Back Workout"; Suzanne Martin; 2007
- "Stronger Abs and Back"; Dean Brittenham; 1997
- "The Healthy Back Exercise Book"; Deborah Fielding; 2002
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