It's good to know them before I show you a marvelous routine of exercise for lower back that'll help to keep your lower back healthily toned and strengthened.

Your lower back muscles are the Erector Spinae which run along your lower spine.

There're several muscles in Erector Spinae that guard the nerve channels and help keep your spine erect.

Main function of Erector Spinae is to support your torso and to keep your spine erect.

The routine of exercise for lower back featured here will powerfully toned and strengthen your lower back plus keeping it in tip-top condition.

I can testify that the exercises have done a lot of good to my lower back as I realize through it all, my lower back is strengthened and in good healthy condition.

Plus, I don't have lower back pains which I used to have when I sit for too long. My posture also improved tremendously.

Note: As your lower back is fragile and sensitive, you must be extra careful when you do the lower back exercises featured here

If you're having back problems (pain, ache and injury), you're prone to injury or you're having pain of any kind while exercising, please do consult your doctor. It's better to take precaution now than suffer later on.

1: Pelvic Tilt

This exercise for lower back uses your lower spine to strengthen your lower back stability

Getting Into Position

Lie on a mat on your back, arms behind your head.

Bend your knees, feet about hip-width apart and flat on the mat.

Press your back down unto the mat by squeezing in your abdominals.

The Exercise

Tilt your hips to raise butts about one inch off the mat while keeping your back firmly grounded on the mat. Stay in this position for a while.

Bring butts back slowly to the starting position.

For a start, do 5 or less repetitions, gradually increase up to 12 as you become stronger.

2: Lower Back Lift

This exercise for lower back strengthens your lower back and also activates your gluteas and hamstrings

You should only attempt this exercise after you've mastered the exercise in Pelvic Tilt

Getting Into Position

Lie on a mat on your back, bend your knees, feet about shoulder-width apart and flat on the mat.

Your hands are resting on your hips.

The Exercise

As you lift your hips off the mat to a raised position, squeeze butts and lower back muscles.

Keep your shoulders, upper back and feet in contact with the mat. Your hands are still on your hips. Don't let your butts sag and don't arch your back. Also, keep spine in neutral alignment.

From the raised position, lift your hips another few inches higher, without arching your back.

Stop for a while, return slowly to the first raised position (Not to return straight back to the mat).

For a start, do 5 repetitions, gradually increase up to 12 as you get stronger.

3: The Leg Lift

This exercise for lower back strengthens and works powerfully on your lower back muscles

Getting Into Position

Lie on a mat on your stomach while resting your upper body weight on elbows.

The Exercise

As you lift one leg up, squeeze butts and the back of your legs.

While lifting your leg, don't arch your back and don't swing leg up and down. Hold in tightly your abdominals to support your back.

Stop for a while and then return to the starting position.

Do 12 repetitions for each leg.

Note: Don't lift your leg higher than what's comfortable. In this exercise, the height of the lift is not as important as the gentle contraction you feel in your lower back when you lift your leg

4: Lower Back Crunch

This exercise for lower back strengthens and works powerfully on your lower back muscles

Getting Into Position

Lie on a mat on your stomach, hands behind your head.

The Exercise

Lift your upper torso about 3-5 inches off the mat, squeezing butts and lower back muscles as you go along.

Stop for a while. Return slowly to the starting position.

Do 5 repetitions, gradually increase up to 12 as you get stronger.