Lower Back Strengthening Exercises 



 Opposite Arm and Leg Lift


Muscles Worked:
This is an all-around strengthener for the muscles at the back of the body – the shoulders, upper and lower back, buttocks, and hamstrings.

Equipment:
Exercise Mat

Instructions:

  • Kneel on hands and knees with knees hip distance apart for balance.
  • Tightening buttocks and lower back, keeping abdominals tight, simultaneously lift the right arm and left leg.
  • Lift no higher than your hips. Keep the eyes looking down.
  • Hold for 8 to 10 seconds.
  • Slowly lower and repeat other side.

Performance Tips:

  • Keep both hips facing the floor so spine stays in alignment.
  • Keep eyes looking down so head stays in alignment with spine.
  • Keep breathing as you hold position.
Repetitions:

 Hold for 8 to 10 seconds. Do 3 to 4 sets. Another option is to do five to ten repetitions (one second to lift, one second to lower) per side. Inhale as you lift; exhale as you lower.






Back Extension With Mini Ball

Strengthens the muscles of the lower back and back of the arms (triceps)

Equipment
Exercise mat and a ball (options: child's plastic ball, sports ball like a volleyball, etc.)

Exercise Technique

  • Lie face down on an exercise mat. Hold a rubber ball behind you with elbows bent. Extend and lift your spine slightly, enough to keep your face off the floor. This is your starting position.
  • Contract your lower back and lift your upper body as you simultaneously extend your arms behind you.
  • Return to starting position.

Performance tips

  • Always lengthen your spine before contracting your lower back muscles.
  • Keep your eyes looking down so that your neck stays in line with your spine.

Repetitions
Do it 5-10 times



 Balanced Hamstring Curl


Strengthens the buttocks (gluteus maximus), back of the thighs (hamstrings), back of the shoulder (rear deltoid). The abdominal and lower back muscles are also strengthened as stabilizers. This is also a good exercise for balance.

Exercise Technique

  1. Kneel on hands and knees with knees directly under hips and arms directly under shoulder joint. Keep your legs slightly apart for better support and balance.
  2. Keep your abdominal and lower back muscles tight throughout the exercise.
  3. Your head should be kept in line with your spine. Do not allow the head to hang down nor the neck to arch up.
  4. Lift and straighten the opposite arm and leg (example: right arm and left leg). Hold the arm and leg at hip level. Bend your knee and elbow. Straighten again. Repeat the bending and straightening twelve for the desired number of repetitions before switching to the other side.

Performance Tips

  1. Make sure both shoulders and hips are facing the floor throughout the exercise. Do not lean to one side.
  2. Imagine a stick balanced along your spine - do not let it fall.
  3. Keep squeezing your buttocks to keep your leg held at hip level.
Repetitions

 Do 10 to 15 repetitions






The Bow

This yoga-inspired exercise stretches the the abdomen, front of the shoulders, and front of the hips and thighs

Equipment
Exercise Mat

Exercise Technique

  • Lie on your stomach, bend your knees and reach backward to hold your ankles or shins.
  • Contract the muscles between your shoulder blades as well as your buttocks to initiate the movement.
  • Use your arms to help hold you in position.
Performance Tips
  • Keep your legs apart if your back is not so flexible. Otherwise, keep the legs together.
  • Make sure to start the movement with the contraction of muscles at the back of your body and not by pulling on your legs with your arms.

Repetitions

One breath equals breathing in and breathing out. Hold for five breaths. Do once or twice.





 Breaststroke

This Pilates-inspired exercise strengthens the upper and lower back muscles.

Equipment
Exercise mat.

Exercise Technique
1. Lie face down with your legs together, arms bent with hands beside your face, elbows facing backwards.
2. Bring your arms forward.
3. Circle your arms backwards to your hips (not shown), then lift the upper back and hold for one second.
4. Return to the starting position and repeat the movement for the desired number of repetitions.

Performance Tips
1. Maintain good neck alignment by lengthening your neck and looking down at the mat when you bring your arms forward. As your arms circle backwards, lift with your upper back and your neck should automatically follow. Do not start the lift by throwing your neck backwards.
2. Exhale as you bring the arms forward; inhale as you circle the arms backward.
3. Visualize doing the breaststroke in water.
4. Concentrate on lengthening and elongating your body.
5. If you have lower back problems, please consult your doctor first.

Repetitions
Five to ten repetitions.



Lower Back Strengthener # 1


Our lower back muscles need to be strengthened as well as stretched. This simple exercise is one of the ways of strengthening the muscles that run down the length of the spine, the erector spinae.

Equipment
Exercise mat.

Exercise Technique

  • Lie face down on a mat with your arms beside you and your legs together.
  • Lift your head and shoulders off the mat by squeezing the muscles in your lower back. Keep your feet on the floor.
  • Hold for a few seconds while continuing to breathe.
  • Slowly lower to the mat.
  • Repeat for the desired number of repetitions.

Performance Tips

  • Keep your eyes looking down at the mat so your head and neck stay in line with your spine.
  • Avoid jerking the upper body. Lift slowly and with control.
  • If you have had a previous lower back problem, please consult your doctor first before doing this.
  • You may feel more comfortable doing this exercise with a rolled bathtowel or pillow underneath your waist.
Repetitions:

Do four to six repetitions.






Modified Upward Dog

One of the reasons for a bulging stomach can be the habit of slouching. This yoga-inspired exercise counteracts this common posture fault by stretching the abdominal muscles and contracting the muscles of the back

Equipment
Exercise mat.

Exercise Technique

  • Lie face down on a yoga mat with your arms bent. Forearms and palms are flat on the mat with your elbows pointing towards your feet. Legs should be wider than your hips.
  • Lift your chest and carefully straighten your arms as you arch your spine.
  • Hold for the desired number of breaths.
  • Rest. Repeat if you want to.

Performance Tips

  • Initiate the movement by lifting your chest (you will feel your upper back muscles contracting), not your neck.
  • At the top position, lengthen your neck and gently bring your shoulders away from your ears.
  • Lift only as high as it is comfortable for your back. There is no need to straighten the arms completely.
  • Keep breathing as you hold the pose.

Repetitions:

  • One breath equals an inhalation and an exhalation. Keep your breaths steady and consistent in length and depth. Do three to five breaths.
  • Another option is to do five to ten repetitions of inhaling as you lift up and exhaling as you lower down.

Praying Mantis on Stability Ball

This advanced exercise strengthens the trunk muscles (abdominals and lower back) as well as the sides of the upper back and shoulders.

Equipment
Stability ball and exercise mat. As a substitute, you can use a sturdy chair with rollers. Position the chair 12 to 18 inches away from a wall so that when you roll forward on top of it, the chair will be held steady by the wall.

Exercise Technique
1. Kneel down behind the ball and place your fists on top.
2. Roll the ball forward as you simultaneously lean forward and place your
body weight on top of the ball. You will be supported by your forearms.
3. Hold for five to 10 seconds.
4. Return to the starting position by contracting the muscles at the sides of your upper back and pulling your arms backwards to roll the ball towards you.

Performance Tips
1. Pull your belly button towards your spine to keep a straight line from your head to your knees. Don't allow your spine to sag downwards.
2. Make sure to keep breathing as you hold the position.
3. Pull up and away from your shoulders. Don't allow yourself to sink into your shoulders.

Repetitions
Three to five repetitions.



 Prone Opposite Arm and Leg Lift

This is an all-around strengthener for the muscles at the back of the body. Posterior Deltoid (back of the shoulders), Erector Spinae group (muscles running vertically down the sides of the spine), Gluteus Maximus (buttocks), Hamstring group (back of the thigh).

Equipment
Exercise Mat

Exercise Technique

  1. Lie prone (on your stomach) with arms overhead (shoulder width apart) and legs straight (hip width apart).
  2. Tightening buttocks and lower back while keeping abdominals tight, simultaneously lift the right arm and left leg. Keep the eyes looking down.
  3. Hold for 8 to 10 seconds.
  4. Slowly lower and repeat other side.

Performance Tips

  1. Keep both hips facing the floor so spine stays in alignment.
  2. Keep eyes looking down so head stays in alignment with spine.
  3. Keep breathing as you hold position. Holding your breath can raise blood pressure in certain individuals.

Repetitions
Hold for 8 to 10 seconds. Do 3 to 4 sets.



 Prone Pillow Lift


This exercise strengthens the muscles behind and between your shoulders and also the muscles in your lower back. These muscles are usually weak from the bad habit of slouching forward as we sit down. strengthening these muscles will open up the chest and improve your posture.

Equipment:
A pillow and dumbbells

Exercise techniques:

  1. Lie face down with a pillow underneath your waist.
  2. Your legs should be straight behind you in a relaxed position.
  3. With a dumbbell in each hand, bend your elbows at shoulder level. Palms should be facing down.
  4. Keep your buttocks tight to maintain your position - hips on the pillow, head and neck aligned with your spine.
  5. Start the movement by squeezing your shoulder blades together. Your elbows should move back only slightly. Your torso should lift upward (only until your chest clears the floor) but keep your abdomen and hips against the pillow.
  6. Slowly return to the starting position.

Performance tips:

  1. Make sure the pillow is big enough for you to be able to lift your torso without having to arch your lower back.
  2. Keep your chin tucked in so your head remains in alignment with your spine.
  3. Always start the movement by squeezing the shoulder blades together instead of jerking your torso upward.
  4. While the exercise is meant to strengthen your lower back, please consult a physician first if you have any history of lower back pain.
Repetitions:

Use light weights (1- to 5- pound dumbbells). Do 8 to 12 repetitions.






 Standing Trunk Lift

This exercises strengthens the whole trunk (abdominal and lower back muscles).

Equipment:
None

Exercise technique:

  1. Stand with legs about hip width apart, knees slightly bent, and buttocks extended behind you slightly. Place hands behind your head.
  2. Lower upper body by bending at the hips and not the waist. Keep your abdominal muscles tight and maintain the natural curvature at your lower back.
  3. Stay in the 90 degree angle position for about eight to ten seconds.
  4. Slowly lift back to starting position.

Performance tips:

  1. Focus on maintaining the natural curve at the your lower back.
  2. Make sure not to bend at the waist.
  3. When in the 90 degree position (trunk parallel to the floor), keep your head in line with your spine.
  4. Keep breathing all throughout.
  5. If this bothers your back in any way, please stop the exercise. Consult a doctor.
Repetitions:

Repeat about 3 - 5 times.







Three-way Back Extension

This exercise is inspired by the yoga pose, The Locust. It strengthens the buttocks, hamstrings, upper and lower back.

Equipment
Exercise or yoga mat

Exercise technique
1. Lie face down with your legs together and arms beside you, with palms facing the hips.
2. Lift your upper body and legs.
3. Hold each arm position--by your hips, shoulder level, reaching forward, shoulder level and by your hips--for five seconds.

Performance tips
1. Maintain good neck alignment by lengthening your neck and looking down at the mat for the duration of the exercise.
2. Concentrate on lengthening and elongating your whole body from the top of your head to the tips of your toes.
3. Focus on your breathing by making sure your ribcage is expanding as you inhale.
4. If you have lower back problems, please consult your doctor first.



Unsupported Cobra

This yoga-inspired exercise strengthens the muscles of the back and stretches the muscles of the chest and abdomen.

Equipment:

Exercise mat or yoga mat

Exercise technique:

1. Lie down on your stomach with your legs together and your arms bent, with your hands directly under your shoulder joint.
2. Keep your face an inch or two off the floor.
3. Contract the muscles in your back and lift your upper body.
4. Hold the position for the desired amount of time without pushing down on your hands.
5. Slowly lower down to the starting position.

Performance tips:

1. Lengthen your neck and press your shoulders away from your ears as you contract the back muscles and lift the upper body.
2. Do not use your arms at any time during the exercise to help lift or lower your upper body. That's why the exercise is called the "unsupported cobra."
3. Do not throw your head backwards when you lift the upper body. The head and neck should just "come along for the ride" when you contract your back muscles.
4. You can modify the exercise by keeping your legs apart instead of together. This lessens pressure on the lower back.

Repetitions:

Hold the position for three to five breaths. One breath means inhaling and exhaling. Make sure that your inhalation and exhalation are consistent in length and depth. 

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