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National Academy of Sports Medicine answeredAn exercise that can help strengthen the lower back muscles is the 45-degree bench back iso-extension. Perform this exercise by following the technique described below. Lie face down on a back extension bench, extend your legs and place your feet shoulder-width apart with toes pointed straight down. Next, lower your upper body down towards the ground by bending at the waist. Cross your arms over your chest, tuck in your chin, draw-in your navel, and contract your glutes while raising your upper body until your head and back are in line with your legs. Hold this upright position for 30 seconds and then slowly lower your upper body back down to the starting position. Repeat as necessary. If a back extension bench is unavailable, the exercise can also be performed on a stability ball.