Your lower back, often referred to as your lumbar, is what supports the majority of your body. People that have desks jobs or are not as active can suffer from muscle atrophy, basically the decrease in muscle mass. This may result in back injury or pain. Check out the 5 exercises to strengthen your lower back below.
20 Reps each of the following:
1. Stiff leg deadlifts (one leg or double)
Stand on one leg (or two if necessary) and lean forward to touch your toes. Rise back up to standing position and repeat. This exercise targets hamstrings, glutes and lower back. Repeat on other leg.
2. Back extensions
Start by lying flat stomach to the floor and hands beneath your chin palms down. Slowly lift the chest, chin and hands off the ground a few inches, hold and then lower back down.
3. Kettlebell swings
Stand over the kettle bell with feet hip width apart. Squat down and grip the kettle bell with palms facing you. Stand up still gripping the kettle bell and soften the knees. Drive through your heels and push your hips forward to swing the kettle bell up to chest height keeping the arms straight. As the swing begins to descend sit back in your heels to prepare for the next thrust.
Start in a small squat and jump sideways to the left, landing on your left leg and hovering your right off the ground by your ankle. At the same time touch your left grounded foot with your right hand. Repeat the process on the right side. That is one rep.
5. Plank and side planks
Get into a push up position but rest your forearms on the ground, keeping your back straight. Hold this position for one minute. Turn to lean on one arm and place on foot on top of the other for a side plank, repeat on both sides.