Lower Lumbar Back Strength Exercises

Strengthen your lower back muscles with lumbar exercises.

Strengthen your lower back muscles with lumbar exercises.

Got an aching back? If lower back pain from carrying around the baby or sitting at your desk is cramping your style, strengthening the muscles in your lumbar region can make a big difference. Rather than let a sore back keep you on the sidelines, you can strengthen the muscles to support your daily activity and, in the process, develop a sexy, toned back you don't mind revealing in a halter top or dress.

Stability Ball Exercises

Stability balls take up little space in the home, can be easily stored in the closet and offers you versatility in your workout. Strengthen your lower back using the stability ball as your exercising surface. Sit on the stability ball and center your balance over your pelvis. Fold your arms over your chest, and lean back about 45 degrees. Use your tummy and lower back muscles to raise your upper body to an upright position. Repeat this exercise 10 to 15 times, three times a week, always focusing on your lower back and ab muscles to power the movements.

Dumbbell Exercises

Use dumbbells or kettlebells to strengthen your lumbar region. Hold a dumbbell in each hand as you perform squats to add resistance while strengthening the muscles in your lower back. You can also do bent-over rows to strengthen your lower back and upper back muscles. Bend over at the waist by about 45 degrees, while bending your arms at a 90-degree angle. Pull your elbows up and behind you as if you're rowing a boat. Bring them forward again to complete one rep. Do 10 to 15 of each exercise, three times per week.

Strengthen Your Lower Back without Equipment

A lack of exercise equipment is no excuse for not strengthening your lower back muscles. You can get your lower back workout in without any additional resistance outside of your own body weight. To strengthen and tone your lower back, lie on your stomach with your arms straight above your head. Lift your right arm and left leg at the same time, holding the position for 10 counts. Repeat the movement with the other arm and leg. Continue to lie on your stomach, and position your hands just below your shoulders. Push up on your arms as you lift your upper body off the ground while arching your back. Hold this position, the cobra pose, for 20 counts before lowering with control.

Other Considerations

Constant lower back pain that doesn't get better with rest, massage, muscle-strengthening exercises or any other remedy you try at home can indicate the need to see your doctor. Have your back checked out to determine the source of the pain and come up with the best way to treat it.

 

About the Author

Mary Ylisela is a former teacher with a Bachelor of Arts in elementary education and mathematics. She has been a writer since 1996, specializing in business, fitness and education. Prior to teaching, Ylisela worked as a certified fitness instructor and a small-business owner.

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