What Exercises Works The Lower Back?

Lower back workouts exercise the core body muscles, strengthen the back after an injury and can relieve lower back pain. These workouts also stimulate the legs, arms and abdomen. Ask a doctor or physical therapist the appropriate intensity level and range of motion for your fitness and recovery goals.

Pelvic Tilt & Lift

The pelvic tilt and lift are beginner-level exercises that help your body to prepare for more strenuous activity. Lie down on a flat surface with your knees bent. Place the feet flat on the ground approximately a hip-width apart. Breathing normally, contract the abdominal muscles as you exhale. Hold the abdominals in for five seconds without holding your breath. Keep your back straight and avoid slumping during the exercise, "Weight Training for Dummies" advises.

Perform a pelvic lift in the same position with your arms crossed over your chest. Lift your buttocks with your feet planted into the floor. Your pelvis should be titled at a slight angle as you rise up. Slowly lower your body back down after five seconds.

Wall Exercises

Perform wall squats by placing your back against the wall with the feet placed 12 inches in front of the body. Tighten your abdominal muscles and slowly bend to form a 45-degree angle. Hold this pose for five seconds before standing upright. Heel raises are another simple wall exercise. Stand facing the wall and carefully move both heels up and down. Place your hand on the wall for support and balance if necessary. The American Academy of Orthopaedic Surgeons recommends 10 repetitions for each exercise.

Back Extension

Lie face down on the floor with the arms and legs extended. Keep the abdominal muscles tight and slowly lift the right arm and left leg a few inches off the floor. Maintain even breathing as your stretch the arms and legs for five seconds. Try not to arch your lower back. Repeat the movements with the alternate arm and leg. Increase the intensity of the exercise by raising your arm and leg on the same side.

Leg & Knee Raises

Lie on a stable surface with your back straight. Keep one leg bent and raise your straightened leg six to 12 inches off the ground. Keeping the abdominals tight, hold your leg up for a few seconds and then lower it. Repeat the movement 10 times. Try a knee-to-chest stretch once you become comfortable with basic leg raises. Lie on your back with the knees slightly bent. Place your palm under one thigh and raise the knee towards your chest, holding the pose for 20 to 30 seconds. Relax between stretches and perform five repetitions for each leg.

Swiss Ball Exercises

Swiss balls can enhance an ordinary workout to help you strengthen the lower back muscles. One variation on the back extension involves lying on the exercise ball with the back straight and hands resting on the floor. Raise the left arm above the head and lift the right leg up a few inches, and then repeat the action with the alternate limbs. You can perform another variation of this exercise by lying on the floor with one leg bent over the Swiss ball and alternating arm and leg lifts.