Does anyone know how to build up lower back muscles?
609647
I have had 3 major back surgeries and I find walking in the shallow end of a pool, as fast as you can manage without causing too much pain, the best way to build up the back muscles(you want the water about 1/2 way between your waist and your chest for the resistance). If you don't have access to a pool, just walking is the best. \nIn a pool, build yourself up to about 30 min. at least 3 times a week. On the street or a track, work towards 2 miles at least 3 times a week. 2 miles might sound like a lot, but if you work your way up to it you can do this in about 30 min.\nThe best thing to do is consult a Doctor, but, he is most likely going to tell you the same, however I am not a qualified Physician.
81562
You should try strength training instead.  Using weights would help build muscle.
422272
Lower back pain is caused by weak abdominal muscles.  Muscles work in pairs--one contracts, the other works. Your abs and your lower back are such a pair.  When your abs are weak, your back has to do more work, and therefore it's stressed and hurts.\nHowever there are MUCH better ways to strengthen your abs than these silly machines they sell on TV.
329656
Definitely sit ups, another thing you can do is pushus, yeah sounds weird but it does help somehow, you can also do this one exercise were you lay flat on your back, then putyour arms andhands flat on the ground as well, and keep them right by your sides without moving them and you lift you legs up 6 inches or a foot, the less you raise them the better the work out cause it really constricts and tightens up your lower abdomen muscles, well you lift your legs up striahgt together and then out them down the same way, don't bend your knees, don't let them drop, and do about 20 of these and then 30 and then 50 etc. as many as you can do as many reps and you will see some awesome results in a week if you do a lot of reps everyday a few times a day. It's the best thing I can think of, apart from running of course
1143666
Hope this helps. I just saw a physical therapist for lower back pain. Come to find out I'm not stretching my hamstrings enough. It  is the cause of the the lower back pain.  If you are doing cardiovascular training it is best to stretch before and after your training. If lifting weights, warm the muscles up by doing one set of what ever you are working on with light weights or just the bar. Example-if working chest, do some push-ups to warm up the muscles. After a good workout with weights you can end with a few stretching exercises for the muscles worked.   Good luck!
640419
Crunches are great for abs.Lie on your back bring knees to chest and hold them there,now try to rise your shoulders off the floor.Backwards leg lifts are great for toning your backside.Get on all fours and extend one leg,bending it at the knee,while leg is bent push your heel upwards.Lunges are also great.Stand with feet slightly apart,step forward with on leg,bending at the knee with both.You should do at least 5 sets of 10 on these.If you feel you can do more,Go for it.GOOD LUCK!!!
416922
can you do a backbend? if so, get someone to raise you legs up and over your head and keep practicing it antil you get it.
977020
- lower back\n\n- some abs, but not much as lower back muscles are much more important\n\n- butt\n\n- triceps\n\n- anterior tibilias (the muscle near the shin)\n\n- most of your quad and calves\n\n- rectus femoris. you won't see this muscle unless you ride a lot \n\n- hamstrings\n\n- some forearm\n\n- hip flexors\n\nthose are justa few indescript muscles...
331383
the easiest way to strengthen your abs: for lower abs: lie on your back, and lift both of your legs roughly 10 inches from the ground (or until it starts to hurt real bad, b.c. it will) you can leave your legs at that height, or you can slowly lift your legs up until they are perpendicular to the ground then slowly lower them back to 10 inches and repeat.  to strengthen all your abs: get into push up position, but instead of extending your arms with your hands on the ground, rest your weight on your forearms and stay there for 3 minutes.. after that you'll definately want to stop.  but if you do that several times a day, you'll notice a big difference.
1059243
First, if the pian is severe, you should see a doctor. There may be a medical reason for the back pain.\n\nHere's a list of exercises that target the lower back. Also, working your abs will really help take pressure off your lower back. And losing that "spare tire" will be a big relief.
644499
Ok, I have a really good exercise. It is sort of confusing, but hopefully you will understand! By a wall, lean against it and pretend like you are sitting in a chair. Stay in this position for about two minutes, and do it every day. It builds up leg muscle.
589720
This is not uncommon in young teenage boys as you grow.\n\nYour lats run from your lower back up to your neck and when developed flair out like a stingray.  Developing these will give thickness to your back - the area around the scapulae are also encased with both the trapezoid and rhomboid muscle groups as well as several smaller muscle areas and the posterior deltoids also contribute.\n\nThe following exercise will be useful to your overall back development - bench press as this not only works chest and triceps but also your shoulders and lats, chin up with a wide grip and palms facing away from you will build better lats than the pulldown machine, dumbell bent rows when done properely over the full range of movement, a barbell shrug movement or high pull and finally a prone pull - to do this you lie horizonal to the ground under a bar on a power rack with your feet on a box and your body locked straight so that your arms are straight vertical from your chest gripping onto the bar above you - you then use you arms in a pull up movement to lift and pull your chest up to the bar so that your scapulaes squeeze together.  I assume you go to a gym so get an instructor to shwo you how to perform these exercises correctly - do 3-4 sets of each for 6-12 reps 3 times a week and watch that back grow!
220917
backward leg lifts, and also at the gym, lifting weights backwards with your legs... it really helps (i do this but it's killing me...)
672536
work your external obliques, and lower back that would be my best suggesstion. A good oblique work out is sit alternating situps, to do this you do a normal sit up or crunch and touch your elbow to your opposite knee. Lower back can be worked by simply doing GOOD MORNINGS and these are where you stand with your knees straight and bend over with weights and go back up slowly and feel the burn do about two sets of 25 for a while then move up to 30, then 35. You can also try doing some lat workouts which would help your overall back as well which would give you more support and be able to work out longer.
1087922
Try these \nCrunches\nLie on your back with your hands crossed across your chest or with your fingers on the sides of your head. Place your feet on the floor with legs bent. To begin the exercise, lift your torso, lifting shoulder blades off the floor and crunching your rib cage towards your lower belly. Hold for two counts, then lower slowly to the starting position. Repeat for 16 slow repetitions, take a brief rest and repeat for 1 or more sets.\n\nReverse Crunches\nLie on your back with knees bent, feet a few inches off the floor. Slowly contract the abdominals, focusing on rotating the pelvis up and bringing your knees towards your rib cage. Concentrate on letting your abs do the work. Hold at the top then slowly lower your knees to the starting position. Repeat for 16 reps, less if you feel your lower back arching off the ground. Rest and repeat for 1 or more sets\n\n\nBall Crunches\nLie face-up with the ball resting under your mid/lower back. Cross your arms over the chest or place them behind your head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable (i.e., you shouldn't roll). Lower back down, getting a stretch in the abs, and repeat for 1 set 12-16 reps.\n\nOblique Crossover Crunches\nLie on your back with knees bent, hands behind your head. Keeping lower back pressed into the floor, lift your shoulder blades off the floor and then curl your upper body diagonally across your body towards your right knee. Contract your abs and obliques as hard as you can at the top of the movement. Lower back down and repeat for 16 reps on the same side before switching sides. Do 1 or more sets.
1058816
lay flat on your back, with your hands palm down at your side, put your legs together and lift them off the ground about 6 inches for as long as u can stand it.  this helps to work the lower (harder to tone) abs.
292781
hmmmm good one, ok those love handles, right on the lower part of your back near the sacrial area are the most difficult to get rid of, why because there is no real exercise to target them.   \nBut you could do back exercises to strengthen your lower back muscles which in turn-cause they are generally connected tone up those a bit to. \n2 sit ups but the ones where you twist, ex: on back sit up and touch left elbow to right knee.  Also some yoga asanas would help target those problems like cobra and locust---but you don't want to strain your back so make sure you are doing them right----find a teacher in your area---or Pilates. If you do cardio you tend to lose a little bit everywhere.. Lipo is the only last resort I could think of.