Your lower back, also known as the lumbar region of the spine, is a chief source of strength when lifting heavy objects or twisting. Performing regular activities to strengthen the spine helps you to maintain back health and prevent injury. Lower back exercises can be performed at home two to three times per week to keep your back flexible and strong.
Lumbar Strengthener with Exercise Ball
An exercise or Swiss ball is an excellent tool for back-strengthening because it creates instability in the body. This causes your core muscles to take over and work to maintain your balance. The lumbar strengthener exercise is particularly effective in targeting the lower back. To perform, start in a plank position with your hands directly under your shoulders and your toes on the floor. Place one leg at a time on the ball. Try to keep the ball positioned where your knees are in the middle of the ball. Slowly walk your arms out and away from the ball, leading with the right hand and then the left. Repeat one additional time, then walk the hands back to your starting position.
Supermans
Supermans mimic the pose of flying and can easily be performed at home. Start in a space where you can lie on your stomach with your arms extended overhead. Touch your palms together. Contract your lower back muscles to lift your arms and upper body off the floor. If you are able, lift your legs at the same time. Hold this position for four seconds, then lower to your starting position. Repeat the exercise three times.
Side Planks
The side plank exercise helps to target the lower back and oblique stomach muscles without requiring too much space in your home. Start by lying on your right side with your right elbow and forearm touching the floor. Contract your lower back and abdominal muscles to lift your torso, hip and upper thigh off the floor. Most of your lower leg and your ankle and foot should remain on the floor. Take deep breaths as you hold this position for five to 10 seconds. Lower your body to the ground and turn over to repeat on your opposite side.
Bird-Dog
The bird-dog exercise not only strengthens your lower back muscles, it also strengthens the erector spinae muscles that run down the length of your back and which give your back strength and stability. Start on all fours with your head looking toward the floor. Extend your right arm to shoulder height and lift the left leg backward, keeping it at hip height. Contract the abdominals and hold this position for five seconds. Lower the leg and arm and repeat on the opposite side.
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