There are a few exercises out there which will target the lower back, can you name a few? Do exercises like squats, bent over rows, back extensions spring to mind? In my opinion the most important exercise which will improve your lower back stability and muscular strength is deadlifts. Do you perform them? I don't see many people that do perform them and often people will say if you are do the above exercises why do you need to add a deadlift into your routine? Well here is why
The Lower Back
The lower back is a very complex area which needs to be looked after to avoid injuries and problems in the future. There are many factors which cause various different injuries and pain within the lower back which I won't go into now and will save for another time. However, the muscles of the lower back are important because having some strength there will promote more stability and better functionality. The erector spinae muscles which run along the spine and run all the way up the back to the skull are there to flex and extend the spine.
Why Build These Muscles
Having a weak lower back can ultimately cause an imbalance within the body and this could put more strain on it. If you think about, if your lower back muscles aren't strong enough to hold your weight and you work a lot of chest and quads then these muscles with tighten and tilt you forward. Naturally your hips will shift your pelvis and this could in time put a strain on the lower back. Physical imbalances result in further complications later on in life so it is important to iron out the issues now before you get to this. Injuries can also prevent you from exercising so it is in your best interest to remain injury free for as long as possible.
A deadlift is possibly the best exercise you can perform which will strengthen your lower back muscles, granted this exercise works many other muscles too but in particular it focuses on the lower back. A deadlift will put enough emphasis on flexing and extending the spine which will work your lower back muscles to their full effect. A deadlift is best performed with an olympic barbell and keeping very good form during the exercise.
What If I Want To Go Heavier But Can't
For some of you wanting to lift more than what is comfortable can seem like a daunting task and one you might not want to do. However if you want to grow stronger muscles then lifting heavier is what you need to do. A simple, yet effective way of building a stronger deadlift is to do partial reps. This means setting the barbell up on a squat rack and lifting it from a 45 degree angle, almost representing a half squat. From here load up the bar with the new, desired weight which will help you build better and stronger lower back muscles.
Go easy with deadlifts to begin with if you aren't used to doing them. What ever level you are at it is important to work within your means and what your body is capable of doing. So stay safe with each exercise and make sure you check your form regularly to prevent any injuries :)