If you experience chronic back pain or injury or just have a weak back then it's time to start strengthening your back muscles.
Back pain is usually the cause of weak muscles, and this is most common in the lower back.
The muscles that you need to concentrate on strengthening are your core muscles.
Your core muscles are very important for the support and stability of your spine.
These muscles include the abdomen, back muscles and buttocks.
By strengthening these core muscles you greatly reduce the risk of back injury and in most cases can eliminate back pain all together.
Lower Back Exercises The Plank: Lie on your stomach, place elbows and forearms on the floor and support your self in a push up like position while balancing on your toes.
Hold this pose while tightening your abs.
Wall Squat: Stand with you back against a wall with your feet about a foot or two away from the wall.
Slide down into a 90 degree angle and hold this pose.
The Bridge: Lay on your back with your knees bent.
Tighten your abs and raise your buttocks off the floor until your body is in a straight line.
Hold this pose while keeping your abs tight.
Leg Lifts: Lie on your back with your legs straight.
Slowly lift your legs off the floor about a foot or two and then hold while tightening your abs.
Slowly lower your legs back down.
Side Plank: Lie on your side and place your elbow and forearm on the floor.
Tighten your abs and hold your body up in a straight line.
This is just like the plank except on your side.
There are many more exercises that you can do, but these are some of the best and most popular for strengthening your lower back and core muscles.