The lower part of the back is often prone to problems more than any other area of the body. Injuries there are quite common, any doctor will tell you that. This is why it is so important to try and keep your lower back strong. Often this can be done with lower back exercises. Not only can they help strengthen your back but if done correctly they can help alleviate some pain. However, if they are done incorrectly they can make your back problems even worse.
It is very important that you make sure you ask your doctor if doing lower back exercises will be good for your particular situation, you should never go a head and do them without the advice of a professional.
Any doctor or professional will tell you how important warming up is prior to doing any lower back exercises. It is important for your back to be prepared before moving onto any strenuous types of exercise. You should sit on a soft surface with your legs out to your sides right in front of you. Next make sure to take a deep breath and then straighten your arms out in front. Then exhale when you lean your upper body toward the floor as far as you possibly can. This is what is called the spine stretch forward. You should try to do ten of these very slowly and then sit up straight. After you have done this the next thing to do is to twist your body very slowly from side to side making sure that you back is kept straight and head held high. This is the spine twist. You should try to do ten of these in each direction.
Roll Up Exercise – This exercise is a nice low impact type of exercise for your lower back. You lay down flat on your back on the floor. Make sure arms are stretched out above your head with your knees bent just a little. Make sure your feet are flat on the floor. Make sure to breathe when you lift your arms toward the ceiling. Next roll your torso up like you are trying to sit up and then breathe out. Don't go past halfway.
The Hundred Exercise – After warmups and doing the roll up exercise the lower back should be warmed up and you can move onto the hundred exercise. This is a little more difficult because it uses more muscles. Lie down on the floor with arms at your sides. Next lift up your feet and your head just a couple of inches off of the floor. You should inhale as you point your arms up to the ceiling. Next exhale when you lift your body and legs off the floor. Try holding this position for a few seconds and then relax. You should try to do 100 of these.
Hyper-extensions – These are probably the most difficult of any lower back exercises. These are usually done on a a hyper-extension machine or rack. The machine has you sitting on the apparatus with a pad that is against your back. Then the upper body will be pressed back against that same pad that is connected to a weight stack that provides resistance. The rack will immobilize your feet while you are face down with your hips on the padded platform. You bend forward at your waist and then straighten up again. It is gravity that will give the resistance.
It is important to remember that exercises for the lower back can be dangerous if you do not do them correctly. They need to be done slowly and be controlled. It is also advisable that you ask your doctor for a list of exercises that he or she might prefer that you do for your lower back.