Your lower back muscles come into play daily. They support your body's trunk when you're in motion and help your spine bend backward. While you can feel these muscles working during certain movements, you also engage them during more subtle motions, such as reaching for an object on a high shelf. Weak back muscles result in slouching, stress on your spine and back pain. Strengthen your lower back to prevent injuries during exercise and daily activities.
Frog Kicks
Grab a flat bench. Lie facedown with your hips at the end of the bench so your legs hang down. Grasp the bottom of the bench with both hands. Once your body is stabilized, slowly lift your legs off the floor behind you. Squeeze your lower back and glutes as you move your knees toward your chest. Lift your legs back out behind you, keeping them straight and pressing through the heels. Slowly bring your knees back in and repeat. Perform three sets of 15 repetitions.
Supermans
Lie facedown with your arms and legs extended so your body forms a straight line. Keep your head down, facing the floor. Lift your arms and legs toward the ceiling as you exhale. Hold this pose for three counts while squeezing your lower back. Release to your starting position. Repeat for three sets of 15 repetitions. If you aren't strong enough to lift your arms and legs simultaneously, modify this exercise by lifting your right arm and left leg. Return to your starting position. Lift your left arm and right leg. Perform the same number of repetitions on each side.
Lower Back Extension
Perform this exercise on your gym's lower back extension unit. Place both feet on the platforms. Let your thighs rest on the leg pads, which should be hip level and underneath your waistline. Place both hands across your chest. Lean forward, moving your head and torso toward the floor. Exhale as you return your torso to the starting position while squeezing your lower back. To make this exercise more challenging, hold a light weight plate across your chest or place both hands behind your head for resistance. Don't swing your body up using momentum; squeeze and lift using your back muscles.
Stretching and Flexibility
Stretch at the end of your routine. Strength training can make your muscles feel tight and sore the next day or two. After your workout, lie on your back and bring both knees into your chest. Grab your knees, as if hugging them. Gently pull them in to stretch your lower back muscles. Stretching also helps prevent injuries.
References
- "Weight Training For Dummies"; Liz Neporent; 2006
- "Making The Cut"; Jillian Michaels; 2007
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