If your lumbar region — including the lower back muscles and the spinal-stabilization muscles — is weak, you risk serious, debilitating injury that can literally change your life in mere moments.

Fortunately, there are some good ways to strengthen this area; you can incorporate this sort of lower-back training into your existing workout with very little trouble.

Myth: the lower back is difficult to work out

Lots of people are afraid to put any real stress on their lumbar area. A bit of pain or fatigue in that area immediate sets off their alarm bells.

But as long as you approach things in a rational manner, training is not only worthwhile and beneficial, but enjoyable too. After all, we all like the peace of mind that comes with knowing we’re creating a more capable, injury-proof body.

Unfortunately, this area of the body takes the longest to recover from an intense workout of virtually any body part except the forearms. So you can’t work it out every day and get very good results. But a two or three day per week workout will work wonders for anyone who feels they have a weakness in this area.

Here are some decent ways to work the lumbar area:

Hyperextension benches or roman chairs

These pieces of specialized training equipment are usually found only in good gyms and health clubs. But lately, manufacturers have been producing good-quality hyper benches intended for the home fitness buff. Now, if you want to use a Apex hyperextension bench, you can get it without going to a gym.

Good mornings or stiff-legged deadlifts

If you have a simple barbell, you can train this area of the body with either one of these two exercises. Good mornings isolate the area, while stiff-legged deadlifts (SLDLs) work it in conjunction with the hamstrings.

Both are excellent additions to your regular weight-training program.

Bodyweight floorwork

If you have an exercise mat, you can use bodyweight training to strengthen your lower back. Although it’s generally recognized that this area of the body is the most difficult to target with bodyweight moves, that doesn’t mean it’s impossible. Anyone who does working out should use some floorwork exercises too.

Supermans, for instance, are a good isometric workout for the lower back. Give them a try, you’ll like them once you get strong enough to hold the position for a while.

Rowing

Although rowing places the greatest demands on your upper back (the lats), it can also work your lower back quite heavily. Use a rowing machine, a barbell row, or even an exercise band to get the workout that you’re looking for.

Don’t neglect the lower back

It’s ironic that this section of the body — which causes major problems for so many people — is usually neglected by fitness-conscious individuals. Keep it in mind as you design your workout routine; you’ll be glad you did.

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