Serotonin-Plus Fitness Blog: Strengthen Your Lower Back

Many people have a weak lower back which results in pain and discomfort.  Lower back injuries are the leading cause of worker’s disability in the U.S., and you do not want to become part of that statistic.  When you think of having strong core muscles, you generally think of abdominals.  However, the core is made up of the abdominals, obliques, hip flexors, and the lower back muscles.  The stronger your lower back is, the better you will feel and the better your posture will be.  Try the following exercises to strengthen your lower back at the gym or in your home.

Back Extension 

A:Lie with abdomen on ball (available at most sporting goods stores), with upper body and neck parallel to floor. Place hands behind head and rest feet wider than shoulder-width apart on floor behind you.

B:Slowly raise upper body so that chest is several inches higher than ball. Hold for 3 seconds. Return to starting position and repeat.

Don’t …raise back higher than is comfortable

Tip: If you’re struggling to keep the ball steady, do this move with feet against a wall.

Read more: http://www.prevention.com/fitness/strength-training/back-exercises-banish-back-fat#ixzz1uV9PXyri