How to Build Lower Back Strength

Most people do not think about their lower back until it is injured. However the lower back muscles are an important part of our body's core. The core provides the power for the rest of your body's muscles. It has an important role in supporting other larger muscles of our body. So it is important to exercise and strengthen these smaller muscles. Here are some exercises to strengthen the core muscles of the lower back.

Things You'll Need

• Comfortable exercise clothes
• Comfortable shoes for working out
• Weight Bench or Hyperextension bench
• Exercise mat
• Barbell or dumbbells

Instructions

1. 

   Try hyperextensions. Lie on the hyperextension bench stomach facing down. Cross your arms in front of your bod and slowly lower your upper body down and try to touch your head to the ground. You body should now be bent over and almost perpendicular to the floor. Slowly return the body to its starting position. This exercise may be performed on on either a flat bench or a 45-degree bench. Ask a trainer at they gym to assist you and to make sure your technique is correct. The lower back can be easily injured if exercises are not done correctly. Do three sets of 10

2. 

   Do the cat stretch. Start on the floor on your hands and knees. Push your back up towards the ceiling (like a cat arching it's back). Continue arching until you feel a gentle stretch in your back. Hold for 15 seconds. Return to the starting position Do three sets of 10.

3. 

   Do the good morning exercise. You can use either two dumbbells or a barbell on the shoulders behind your head. Don't use too heavy of a weight. Place your feet about shoulder's width apart. Slowly bend forward using your hips as if bowing to someone keeping the lower back arched back about 45 degrees. Slowly return to starting position. Do three sets of 10.Remember to go slowly keeping your head up with your eyes focused on a spot above the belt. Reverse directions when your eyes reach this position.

Tips & Warnings

• The lower back assists other muscles so they are worked indirectly when your exercise other body parts. So you do not need to work the lower back the same way as bigger muscles. Exercising the lower back no more than three times a week is sufficient to give the lower back the strength and flexibility the core muscles require.

• Be careful to use proper technique. Ask a trainer to show you the proper technique and how to use the equipment if it is your first time trying these exercises. The lower back can easily be injured if these exercises are not performed correctly.