What resistance training exercises can help with my lower back pain?

To help manage your low back pain, try the following resistance training exercises:

Squats

Squats work multiple muscle groups -- the quadriceps, hamstrings, and glutes -- at the same time. You can practice with a chair to master this move. Bring your feet shoulder-width apart and your back straight. Inhale and bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles, and making sure your knees do not move past your toes. Exhale to return to standing position. Begin with a moderate schedule of one set of 10-15 repetitions. Once you become accustomed to the moderate schedule, you can move on up to three sets of 10-15 reps up to three times a week.

Bird Dog

Bird Dog is a core exercise that addresses all the major muscles of the torso and also helps improve your balance and coordination. Start with hands and knees on the floor. Make sure your hands are under your shoulders and knees are under your hips. Inhale and slowly raise your right arm straight in front of you, almost to shoulder height. At the same time, straighten your left leg. To help you balance, you can keep your toes on the floor; as you get stronger, you can lift your leg to hip height. Hold for a count of 1-2, breathing normally. Keep your buttocks and abdominals engaged to help balance you. Exhale and slowly return to the starting position.

Begin with a moderate schedule of one set of 10-15 repetitions. Once you become accustomed to the moderate schedule, you can move on up to three sets of 10-15 reps up to three times a week.