The lumbar portion of the lower back refers to the bottom area the spine. The lumbar vertebrae consist of five discs that are sandwiched between the sacrum (pelvis) and the thoracic spinal vertebra of the middle back. The lower back is exercised when the lumbar area is extended, such as when you stand back up after picking up something from the floor. Variations a back extension will strengthen this part of your back. The National Academy of Sports Medicine (NASM) recommends three days a week of exercising areas of the core, including the lower back.
Modified Cobra
The modified cobra is a gentle back exercise that allows your arms to assist the lower back in raising your upper body off the floor. This exercise can be made more difficult by holding the arms behind the head or straight in front of you. However, the modified cobra is done by lying face-down on the floor with your elbows bent and your arms positioned at the sides of the body. Lift your head and chest into the air with the hips and legs remain on the floor. The elbows and forearms stay on the floor as well as the arms help with the upward movement. The Aerobics and Fitness Association (AFAA) recommends holding the body up for a few seconds and then lowering back to the mat.
Seated Back Extension Machine
The back extension machine is a safe machine for strengthening the lower back, according to AFAA. You can do the exercise by sitting with your back against the back pad and hooking your ankles under the leg roller. Press back against the pad to work your lower back muscles. You can hold the sides of seat or place your hands on your thighs. Keep your spine straight.
Back Extension on a Roman Chair
A Roman chair is an inclined piece of equipment that you lie on to do back extensions. Your feet go on the foot pads with the legs and you rest your thighs against the pad. You may cross your arms on your chest or place them behind the head. You begin by leaning your upper body forward over the pad toward the floor. Keeping your spine straight, raise your upper body using your lower back and glute muscles. Be sure to avoid hyperextending the back at the top range of this exercise, warns NASM. You should only raise your body high enough to form a straight line from ankle to ears.
References
- "A Guide to Personal Fitness Training: Aerobics and Fitness Association of America"; Mary Yoke, MA; 2003
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
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