Good Exercises for the Lower Back

The lower back is an especially problem-prone region of the body. Injuries are common. This is why it is so important to keep your lower back strong. Exercises for the lower back must strengthen the region but not expose the area to unintentional injury. Lower back exercises done the wrong way can actually cause back problems where there was not one before.

Warm Up

It is important to warm up the lower back before moving on the more strenuous exercises. Start by sitting on a soft surface with your legs spread out to the sides in front of you. Take a deep breath and straighten both arms out in front of you. Exhale as you lean your upper body toward the ground as far as you can. This is called the "spine stretch forward." Do 10 of these slowly, then sit up. Next, twist your body slowly side to side while keeping your back straight and head high. This is called the "spine twist." Do 10 of these slowly in each direction.

Roll Up

The roll-up exercise is a good low impact movement for the lower back. It is performed while lying flat on your back. Arms are stretched straight above the head and the legs are slightly bent. The feet are flat on the ground. Breathe in as you lift your arms toward the ceiling. Roll up your torso as if you are trying to sit up and breathe out. You should ideally go halfway up to keep stress on your lower back.

The Hundred

Now that your lower back is warmed up, you can move on to the "hundred" exercise. It is a more difficult lower back exercise that employs more muscles. Lay flat on your back with your arms at your sides. Lift your feet and your head a few inches off of the floor. Inhale as you point your arms toward the ceiling. Exhale as you lift your upper body and legs off of the floor at the same time. Hold this position for a few seconds then relax. Do a hundred of them.

Hyperextensions

Hyperextensions are the among the most strenuous lower back exercises. They can be done on a hyperextension machine or a hyperextension rack. The machine involves sitting on the apparatus with a pad against your back. The upper body is pressed back against the pad that is connected to a weight stack providing resistance. A hyperextension rack immobilizes the feet while you lay face down with your hips on a padded platform. You bend forward at the waist then straighten your body again. Gravity provides resistance. For more of a challenge, you can also hold weight plates in your hands as you straighten your body.

Warning

Lower back exercises can be dangerous if you do them incorrectly. All lower back exercises should be performed slowly and in a controlled fashion. Never jerk or yank yourself through a motion. Only use as much resistance as you can handle comfortably. It is far better to do more repetitions at a lower weight than to strain to move heavier weights. If there is ever any pain while performing lower back exercises, stop immediately.