The lumbar spine is highly unstable without the support of the musculature around it. No single muscle is responsible for stabilizing the spine, so lumbar exercises aim to strengthen the muscles of the abdomen, back, hips and pelvis that surround the spine. Once you have achieved a basic level of core strength, move onto advanced lumbar exercises to help guarantee a healthy, pain-free spine. If you suffer back pain accompanied by fever, pain that wakes you up at night or bowel or bladder issues, see a doctor immediately.
Bird Dog
Bird dogs take the posture of a dog pointing on a hunt. This exercise works the abdomen, including the obliques, lower back, trapezoids at the shoulder and hip flexors. Start on all fours and lift one arm straight out in front of your body, next to your face with the elbow facing out. Lift the opposite leg straight out behind you. Hold for 10 seconds. Repeat 10 times. Repeat on the other side.
Side Bridge
The side bridge is a good exercise for the obliques and hip flexors. Starting on your side, lift yourself up onto your forearm, so that your forearm is perpendicular to your body. Place the other arm over the chest for balance and stabilization. Advanced timing for these is called pyramid timing. Hold four times for 10 seconds each on the right and left side. Then, hold three times for 10 seconds each on the right and left side. Finally, hold twice for 10 seconds each on the right and left side.
Side Bridge with Hip Abduction
Perform the side bridge described above and lift the upper leg about 6 inches. This works the obliques and hip flexors, like a traditional side bridge, but strengthens the hips and pelvic muscles even more. Don't rotate the spine while lifting the leg. Perform the same pyramid timing described above, lifting the leg four times on each side, then three times, then twice.
Front Plank with Ball
This version of a front plank strengthens the entire abdominal section and lower and mid-back muscles, while helping to stabilize the hips. Lie on a stabilizing ball on your stomach and roll forward so that your palms are on the ground. Keep your body straight, avoiding bending or sagging at the hips or anywhere along the spine. Hold for 15 to 30 seconds. Repeat two or three times, depending on your strength. Do not fatigue the muscles.
Crunch with Ball
This is a basic crunch, but performed on a stability ball in order to help develop the muscles to support the lumbar region as much as possible. It's primarily an abdominal exercise, but also develops suppleness and tone in the pelvic region. Lie with your back on the ball and plant your feet on the ground just narrower than shoulder-width apart. Repeat until fatigued or up to 40 repetitions.
Back Bridge with Ball
The back bridge strengthens the muscles of the lower back, hips and pelvis. Lie on your back on the ground and place your hands at your side and your feet on the stability ball. Lift your hips and buttocks off the ground and hold for 10 to 15 seconds. Repeat 10 times.
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