My Favorite Lower Back Exercises, by Jason Strober

If you know anything about developing a strong core, you know that you need more than just strong abdominal muscles to complete the package. Building a strong lower back is key to supporting your spine while accomplishing everyday activities such as walking or standing. Here are a few of my favorite lower back exercises to avoid bad posture and reduce risk of injury.

The Superman

Lie flat on your stomach to begin. Reach your arms out past your head with palms and forehead facing the ground. Tighten your abs and raise your head, left arm, and right leg five to six inches off the floor, holding for three seconds. Perform this 10 times and repeat on the opposite side. For advanced variation, lift both arms and legs for a total of 10 repetitions.

Ball Bridges

Lie on your back with your arms at your sides and your feet on a foam roller for the easy version or stability ball for an advanced version. Slowly lift your lower back and buttocks off the ground until your legs form a straight line. Hold this position and squeeze your lower back muscles and buttocks for two seconds. Do 10 repetitions.

Knees to Chest

This stretch is great for loosening up your lower back. Lie on your back with knees bent, feet touching the floor and arms at sides. Slowly bring both knees to your chest and then clasp your hands together around your legs. Pull your knees towards your chest with your arms until you feel a stretch in the lower back. Hold for three seconds. Perform 10 repetitions.

About the author: Jason Strober is a marketing expert based out of California’s Silicon Valley. In his spare time, Strober enjoys cooking, spending time with his family, and hiking and exercising.