Your lower back is vital to everyday functioning. While you’re sitting or standing upright, its muscles must contract continually to keep you from falling over. The lower back muscles also help you move your trunk through various ranges of motion. With so many essential responsibilities, it is important to build and maintain strength in the lower back muscles.
Back Extensions
One important function of your back muscles is to help you extend your torso. You use this motion whenever you stand up from a bent-over or seated position. To perform strengthening back extensions, lie face down on a bench, with your trunk hanging over one end. Repeatedly lift your upper body until it is parallel to the ground, and slowly lower it back down. Have another person hold your legs on the bench during the exercise; some gyms have a back-extension apparatus with a bar to hold your legs still.
Bird-Dog Exercise
The bird-dog exercise is recommended by the American Council on Exercise to work the lower back muscles. Get on your hands and knees, and extend your right hand forward and left leg backward at the same time until both are parallel to the ground. Return to the starting position, and repeat with your opposite hand and leg. Continue to alternate like this for as many repetitions as you desire.
Bridge
The bridge exercise is an isometric exercise, meaning that the lower back muscles contract, but do not shorten or lengthen. During this particular exercise, they contract continually to hold your body off the ground, strengthening them so they stabilize the spine while you sit or stand upright. To perform the bridge exercise, sit on the ground with your knees bent, and feet flat on the ground in front of you. Place your hands on the ground behind you, about shoulder width apart. Press into the ground with your feet and hands to lift your trunk and hips, creating a straight horizontal line from your head to your knees. Hold for 10 seconds or more, then relax. Repeat as desired.
Contralateral Limb Raises
Contralateral limb raises are another exercise recommended by the American Council on Exercise. Like back extensions, they exercise the lower back through spine extension. To do this exercise, lie face down, with your arms extended in front of your head. Then simultaneously raise your left arm and right leg about six inches off the ground to squeeze the lower back. Hold briefly, lower your limbs, and repeat with your right arm and left leg. Repeat as desired. Wear ankle weights and hold dumbbells if you want added resistance.
Weighted Twists
Beside extending your trunk, the lower back muscles also help rotate the torso in both directions. Weighted twists use this rotational range of motion to strengthen the lower back. To perform weighted twists, sit upright with your legs extended forward, and hold a weighted object in front of your abdomen with both hands. Slowly and repeatedly turn to the left and right. Keep the weighted object in front of your belly as you rotate.
About this Author
Matthew Schirm has worked in the sports performance field for 10 years. He has professional experience as a baseball coach and weight training instructor. He recently earned a Master of Science degree in human movement from A.T. Still University in Mesa, Ariz.
