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Back Pain Center

Lumbar 1 & 2 Exercises

by
author image Tina Pashley
In 2008, Tina Pashley put her passion for animal advocacy to work by writing a weekly pet adoption and care column in the Martinsville Chronicle. She currently contributes to two consumer advocacy websites and several healthcare publications. Pashley holds a Bachelor of Science in communications from the University of Phoenix.
Lumbar 1 & 2 Exercises
Exercise helps keep your back healthy and strong. Photo Credit Jupiterimages/Polka Dot/Getty Images

The lumbar region of your back is the lower area just above your sacrum. This portion of your back makes up part of the S-shape your spine creates naturally. The lumbar vertebrae consist of five individual vertebrae known as L1, L2, L3, L4 and L5. The size of these vertebrae increases as the number increases. L1 and L2 are the smaller vertebrae in the lumbar region and specific exercises help strengthen this area to help prevent injury.

Pelvic Push

Lie on your back on the floor or an exercise mat with your knees bent and feet flat. Relaxing your arms by your side, push your hips toward the floor. You will need to raise your buttocks slightly to properly perform this move. Hold this position for five to seven seconds. Return to the original position and repeat 10 times.

Arch Exercise

Stand with your feet shoulder-width apart, your legs straight and your feet pointed away from your body. Place both hands on the lower region of your back. Arch your back and slowly bend backward until you can bend no farther. Continue to push your hands into your back for support. Hold this position for three seconds. Return to the original position. Perform 10 repetitions.

Situps

When performed correctly, this exercise will strengthen your lower back. Lie on your back with your knees bent and your feet kept immobilized by a stable object. If you wish, have a partner hold your feet and ankles firmly to the floor. Place your hands behind your head and slowly raise your torso off the ground by lifting your shoulders first, then midsection, then lower back. Hold this position for at least three seconds. Slowly return to the original position. Perform a set of 10 repetitions.

Kneeling Arch

Get on your hands and knees, using an exercise mat for cushion if you need to. Arch your back and drop your head down so that your body forms the shape of a lower-case n. Hold this position for seven seconds. Raise your head and push your back toward the floor to form the shape of a u. Hold this position for seven seconds. Repeat this exercise 10 times in both directions.

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