Things You'll Need:
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Step 1
Warm up before performing any type of lower back exercise. Spend at least five minutes walking or running in place to prepare your body for exercise. Muscles that have been warmed up are more flexible and less likely to tear and cause an injury.
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Step 2
Perform the pelvic tilt. The pelvic tilt is a simple exercise that strengthens your lower back while also tightening your abs. Lie on your exercise mat with your knees bent and your feet flat on the floor. Tighten your buttocks and abdomen, flatten the small of your back against the floor and hold for five seconds. Repeat three sets of five pelvic tilts, resting as necessary between each set.
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Step 3
Add the knee to chest exercise to your workout routine. To perform the knee to chest exercise, lie on your back on your exercise mat. Keeping one leg flat to the floor, clasp your hands behind your thigh and pull it gently to your chest. Hold that position for 30 to 40 seconds before returning to your starting position. Repeat the exercise with your opposite leg. Repeat the exercise at least three times for each leg.
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Step 4
Work the bridge exercise into your routine to stretch and strengthen your lower back. Lie flat on your back on your exercise mat with your knees bent. Your lower back and feet should be flat to the floor. Keeping your shoulders on the ground, slowly lift your buttocks off of the floor. Hold for five seconds before slowly returning to your starting position. Repeat this exercise at least two more times.
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Step 5
Try the quadruped lift to help stretch and strengthen your lower back muscles. Start in an all-fours position with your hands and knees on the ground. Reach your right arm out in front of you while at the same time lifting your left leg behind you. Hold for three seconds then repeat the exercise with the opposite arm and leg. Repeat this exercise at least two more times.
