The lower back is a region of the body that is subject to injury, due to its intricate network of muscles, bones, tendons and ligaments. If you want to prevent back pain by strengthening this area, you can do so by performing several key exercises. Aim for 10 to 12 reps, three to four sets and work your lower back three times a week on alternating days.
Stiff Leg Deadlifts
Stiff leg deadlifts are performed with a barbell. Not only do they strengthen your lower back, but they also strengthen your butt and hamstrings. Stand with your feet shoulder-width apart and hold the bar against your thighs with a shoulder-width grip. Bend at the hips and lower the bar toward the floor. Stop when you feel a strong contraction in your lower back and stand back up. Repeat for a set of reps.
Back Extensions
Back extensions are performed with a stability ball and a wall. Lie on the ball with your hips at the top and your feet braced against the bottom of the wall. Place your hands on the sides of your head and lower your body down over the ball. Lift yourself back up by contracting your lower back muscles and hold for a second. Lower yourself back down and repeat. If you want to add resistance to this exercise, hold a medicine ball tight against your chest or out in front of you.
Alternating Supermans
Alternating Supermans are bodyweight exercises that are performed from a face-down position on the floor. Extend your arms straight over your head and keep your legs straight. Lift your right arm and left leg off the floor at the same time. Hold for a second, lower them back down and lift your opposing arm and leg the same way. Keep alternating back and forth with each opposite arm and leg.
Bird Dogs
Bird dogs help strengthen your lower back and abs simultaneously. Assume a position on all fours with your hands directly under your shoulders and your knees directly under your hips. Extend your left arm straight in front of you and extend your right leg straight behind you. Your arm and leg should be parallel to the floor at this point. Hold for a full second, lower your arm and leg down and repeat with your other arm and leg. Keep alternating back and forth.
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