A lumbar exercise routine is concerned about strengthening, flexing, training and increasing the endurance of lower back muscles that support your spine and body weight. Routines can help all people improve back health, whether they are injured or not. When performed regularly, routines can reduce back pain, prepare your back for everyday tasks, lower risks of spinal injury and heal soft tissue injuries including muscle strains. Not all exercises may be appropriate for your individual situation, so check with your physician first.
Base
Any lumbar exercise routine requires you to find the base point where your spine is stabilized and properly aligned, which is otherwise known as the neutral spine position. Finding and using this point allows you to perform your lumbar exercises in the most comfortable position. Locate this point by laying on your back on top of a firm surface with your legs fully extended. Imagine a clock face on your abdomen, with 12:00 being your belly button and 6:00 being your pubic bone. Slowly and gently tilt your pelvis around the clock face, with your pelvis touching the floor at the 12:00, 6:00 and 9:00 positions. Do this clock-wise tilting 10 times. Your neutral spine position will be the point that is most comfortable to you. Recognize this position and maintain it throughout your lumbar exercise routine.
Abs Training
Train your abdominal muscles as part of your lumbar exercise routine. Find your neutral spine position while laying on your back. Inhale as fully as possible. Tighten your abdominal muscles and pull your navel toward your spine. As you tighten your abs, exhale fully to release your inhaled breath. Hold this position for 10 seconds. Release the tension. Relax for 10 seconds. Repeat this exercise 10 times. Maintain your neutral spine position throughout this lumbar exercise.
Leg Lunges
Leg lunges can stabilize your back. Get into the kneeling position on a mat. Tighten your abdominal and butt muscles. Make certain to maintain your neutral spine position. Place your hands onto your hips. Lift your left foot and move it in front of your body so you kneel on your right knee. Your left sole will be flat against the surface. Begin lunging forward from the hips. Hold this position for five seconds. Slowly return to the original kneeling position. Repeat this lumbar stabilization exercise 10 times. Do the exercise again with your right side.
Hip Stretching
Stretching your hip muscles can fit into your lumbar exercise routine by increasing flexibility of your lower back and spine. Stand with your feet shoulder-width apart. Lift your right leg and take a half-step backward, placing your foot firmly on the floor. Gently bend your left knee while shifting your body weight to your right hip. Keep your right leg straight and gently bend your upper body forward. Slide your right hand along your leg to increase the stretch. Feel your outer hip stretch. Hold this stretch for 10 seconds. Slowly return to the standing position. Relax 10 seconds. Repeat this exercise 10 times.
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