WHEN IT COMES TO WORKING OUT, THE BACK MUSCLES are often overlooked or neglected altogether. This is unfortunate because the back is one of the most common areas of the body for chronic pain. Particularly the lower back tends to be problematic, but it doesn't have to be. Sarah Stewart, a personal trainer at Pure Austin Fitness, recently talked with us about the importance of stretching and working the lower back muscles every time you workout. She offers up a few exercises that you can do at the gym or at home with the aid of simple equipment. So what are you waiting for? Don't back out - it's time to get those muscles in shape! EX_BALL HIP EXTENSIONS > Start with the ball under your stomach and roll out to a balanced position with your hands on the ground under your shoulders, shoulder-width apart. Keeping your feet together, lift your legs off the ground by pulling the navel in towards the spine. Make sure to squeeze at the top for a second, keeping the legs together, then lower them to the ground. Without resting, repeat the exercise 10 to 12 more times for a single set. Perform two to three sets. < BOSU SWIM Begin lying on the BOSU or ground if you do not have a BOSU. Keep your chin tucked and bellybutton pulled in towards the spine, activating the core by also contracting your glutes and quads. With your toe pointed away and your thumb pointing up, slowly lift both the arm and opposite leg and lift to body height. As you're bringing those levers down, lift the opposite sides. Make sure to keep your core activated and your limbs extended/straight. Repeat 10 to 20 times for a single set. Perform two to three sets. EX_BALLBACK EXTENSIONS > Start by placing the ball under your hips and pushing your heels/feet against a wall behind you. Place hands either behind the lower back or behind your head (more challenging) and start extended over the ball. Squeeze the buttocks and use your lower back to lift your upper body to form a straight plane with your spine. Stabilize at the top by holding for one second. Return slowly back down. Repeat 10 to 20 times for a single set. Perform two to three sets.