If you're an outdoor enthusiast, then it's important that you take good care of your lower back. Virtually all outdoor sports, whether you're fly fishing, climbing, kayaking or biking require your lower back to continually twist and absorb impact, and a strong lower lumbar area will decrease your risk of injury. Perform the exercises outlined below regularly to strengthen and stabilize your lower back and lumbar region.
Lie on a mat with your left knee bent. Tighten your abdominal and glute muscles, keeping your lower back pressed flat against the mat. Be careful not to arch your lower back. Slowly raise your right leg 12 inches off the mat, keeping your leg straight. Hold your leg in the air for three seconds, and lower it gently to the mat. Complete 10 repetitions on each leg.
Kneel on a mat with your abdominal and glute muscles tightened and your back in a neutral position. Place your hands on your hips, and put your right foot on the floor in front of you. Your left knee remains on the mat as you lunge forward from your hips and hold for three seconds. Return to your original kneeling position. Complete 10 repetitions on each side.
Lie down on a mat with your arms extended over your head. Raise your arms and your legs at the same time until you feel a contraction in your lower back. Hold the pose for 15 seconds. Slowly lower your arms and legs back to the mat. Complete five repetitions.
Straight Leg Deadlifts
Stand behind a barbell loaded with weights appropriate for your fitness level. Place your hands a little wider than shoulder-width apart on the bar with your knuckles facing down on one hand and facing up on the other hand (this helps to ensure that the bar will not slip out of your hands). Lift the barbell, open your chest and straighten your back by pushing your buttocks back. Bend your knees slightly. Inhale, bend from the waist and slowly let the weight pull you down until you feel a gentle contraction in your hamstrings, generally about two inches past your knees. Exhale and slowly return to your starting position. Complete three sets of 10 repetitions.
Swiss Ball Lumbar Stabilization
Lie on your stomach on a Swiss ball. Use your hands to "walk" so that the Swiss ball ends up under your legs. Now use your hands to "walk" so that the ball is once again under your stomach. Once again, use your hands to "walk" so that the ball is under your legs. Extend and lower one arm and then the other over your head, completing 10 repetitions on each side. Use your hands to "walk" so that the ball is under your legs and perform as many push-ups as you can with your legs on the ball.