Lower Back Exercises - The Ideal Remedy for Back Pain.

Swiss Ball Raises

This is a very well known and effective lower back exercise. It is especially good for beginners. If they are too easy for you, try holding a weight in each hand.

Would you like to kill two birds with one stone? To work your glutes, squeeze them as hard as you can when you raise your upper body.

1. Get your swiss ball.
2. Set is up as seen in the picture example of this exercise.
3. Do 10-20 reps, or as many as you can manage.
4. Rest for 30 seconds between sets.
5. In total do 3-4 Sets.

Hold 'n Burn!

Here is one of the simplest lower back exercises out. This is great for getting the burn! You can do this exercise by using a swiss ball, or any elevated object. A chair or a couch would work just fine. Swiss balls are the best option because they force you to control your balance. They make all the little muscles work that little bit harder!

1. Get your swiss ball, or whatever it is you are using.
2. Set is up as seen in the picture example of this exercise.
3. Push your hips upwards, making sure that you don't bend at the hips.
4. Hold this until you really feel the burn (The longer the better!)
5. Repeat 2-3 times.

Invisible Bed Holds

Ah, finally, an exercise which resembles sleep! Only thing is, this is a bit more difficult. This exercise really gives you the burn.

If you've already got strong abdominal and core muscles then you're ready to start using a medicine ball. Medicine balls can be used in many different ways to give your workouts more variety.

1. Get an exercise ball.
2. Put your feet up on a ledge
3. Rest your shoulders on a swiss ball
4. Pretend you're having a nap!
5. Make sure that you keep your hips straight and don't bend.
6. Hold for as long as possible.
7. Do between 2 and 3 sets.

Good Mornings

This is one of those lower back exercises that really give you the burn. It was made famous for being a great glute builder. The fantastic thing about it is that it also works your lower back really well. A few sets of these will really get you on the fast track to success.

Be very careful when you're doing these exercises. Make sure you keep your back straight. Don't over do the weight. Start off lightly and work your way up.

1. Hold a weight with both hands.
2. Stand up straight with you butt squeezed.
3. Bend at the hips
4. In a controlled movement lower the weight to the floor.
5. Make sure that you keep your back straight.
6. Lift to the start position in a controlled movement.
7. Repeat.

Alternate Raises

This is one of our favorite Lower back exercises. It will help you to tone and strengthen your lower back. A bit of extra good news about this exercise is that it also works your glutes. Double whammy!

1. Get onto that yoga mat.
2. Lie flat on your tummy.
3. At the same time, raise one leg and the opposite arm.
4. Make sure that you keep both limbs reasonable straight.
5. Lift as high as you can and hold for around 1 second.
6. Lower back down to the start position.
7. Just as your limbs touch the ground, repeat with the opposite sides.
8. Repeat this cycle.
9. Do 10-15 reps, or as many as you can manage.
10. Rest for 20-40 seconds and do another set.
11. In total do 2-4 Sets.

Hind Leg Raises

Another fantastic exercise that works the lower back. It also targets the glutes and hamstrings which is great for the time conscious. Do these in a slow and controlled manner. Don't use force in this exercise. The more controlled you do it, the better.

1. Get onto your mat.
2. Position yourself on all fours.
3. Look towards the floor and try to keep your back as straight as possible.
4. Lift one leg about 10cm off the floor.
5. This is the start position.
6. Now, raise your leg just above shoulder level, or as high as possible.
7. Remember to keep your hips in alignment.
8. Hold it up there for about 1 second.
9. Lower it back down to the start position.
10. Repeat the exercise.
11. Do 15-30 reps, or as many as you can manage.
12. Rest for 20-40 seconds and do another set.
13. In total do 3-4 Sets.

Lying Lower Back Raises

If you want to make this exercise more difficult you can hold a weight in each hand. Make sure you keep your movements controlled.

1. Lie on your yoga mat.
2. You can either hook your feet under something, or get somebody to hold your feet down.
3. Slowly raise yourself up. Don't use momentum, use your muscles.
4. Do this exercise slowly and controlled.
5. Hold at the top for about 1 second.
6. Slowly begin lowering yourself back down.
7. When you are about 5 cm above the ground, begin rising again.
8. Do about 15-30 reps, or as many as you can manage.
9. Rest for 30 seconds between sets.
10. In total do 2-4 Sets.

Superheroes

This is our favorite "finishing off" exercise. It's an isometric exercise which means that after the initial movement, the joint involved shouldn't move. These are really effective and are great for building up weak muscles and avoiding injury.

1. Lie face down on your mat.
2. Slowly raise your arms and legs up. Don't use momentum, use your muscles.
3. Try and get into the position shown below.
4. Do this exercise slowly and keep it controlled.
5. Hold at the top for about 10-30 seconds, or as long as you can.
6. Slowly begin lowering yourself back down.
7. Rest for 30-40 seconds between sets.
8. In total do 2-4 Sets