A hurt lower back can be among the most common pains in the body. Furthermore, chronic, everyday lower back pain can create a domino effect that dictates mood, daily activities and overall quality of life.

Jeff Mudd, A.C.E.-certifed personal trainer and owner of Absolutely Fit Personal Training Studio, recognizes the need to get clients lower backs back in shape. He asserts that it’s essential to begin lower back exercises that strengthen slowly and increase levels gradually.
“Early on, it’s best to err on the side of caution and to closely monitor how a client feels the day after — and even immediately after — the lower-back area is targeted,” he says. “It’s a delicate region and should be treated as such.”
Mudd also advises beginning (and finishing) any exercise program with light stretching of the region being targeted. “Be sure to talk to your doctor before starting a new exercise regimen that includes the lower back area, especially if you’re already experiencing back pain,” he says.

Here are some great at-home exercises that Mudd recommends:

Exercise #1
Lie facedown, arms extended overhead, palms on the floor. Simultaneously raise your right arm and left leg as high as comfortably possible. Hold for three to five seconds, exhale, and slowly return to the starting position. Repeat with the left arm and right leg, alternating 10 times. Build up to 15 to 20 times. An advanced version calls for simultaneously raising both arms and both legs at the same time, holding for a count and then returning them to the mat. Arms can also be extended laterally to bring new muscles into play.

Exercise #2
Lie facedown, arms at your side with heels anchored firmly under a couch or other sturdy fixture. Slowly raise chest off the floor until the lower back muscles fully contract. Hold for a count and then return to the starting position. This is a bit more advanced, so start with eight to 10 repetitions and work up to 15 to 20.

Exercise #3
“Hovers” or “Plank Holds” — this is a good overall torso exercise. Lie on stomach with forearms on the mat and legs extended. Lift up on forearms and ‘hover’ above the ground with a straight back and tight abdomen. With controlled breathing, try to maintain steady posture for 15 to 20 seconds, working up to 45 to 60 seconds. Angle of legs can be adjusted (close or wide) to bring additional muscles into play.

Important tip: “When isolating the lower back, it’s important to always focus on keeping the abs tight and to maintain a steady, controlled breathing pattern. Furthermore, most weight-bearing exercises should be performed with a firm torso and an athletic stance that keeps emphasis from being placed on the lower back. It’s important that equal attention is paid to ab work when beginning a lower-back program,” Mudd says.