Strengthening the deep lower back muscles
Sports scientists and strength coaches are well aware of the importance of a strong back. One of the exercises that will contribute to strengthening this often times injured area is simple to do and can be done nearly anywhere.
Position yourself up against a wall so that your head, shoulders, upper back, buttocks and heels are all touching at the same time. Now while maintaining this contact, try to push the lumbar area of your spine against the wall. Keep the pressure evenly distributed throughout the lumbar area and hold it for four or five seconds at a time for five to six good repetitions.
If this seems too difficult then do it supine on the floor. Once you’ve figured this out on the floor then move back to the standing version.