2-Spinal Extensors (Erector Spine)
This bundle of muscle and tendons line and support the spine, most notably at the lower back. These muscles are used in everything from maintaining proper spinal alignment to flexing and extending the spine during daily activities like picking things up off the floor—which is why strengthening them is so important.
Best Erector Spine Exercise: Cobra Back Extension
This move will help strengthen your entire back, Richey says. To start, lay face down on the ground with your palms flat on the floor, legs extended out straight and toes pointed. Squeeze your shoulder blades together and press them down away from your ears. Then, extend your spine, lifting your chest, arms, and hands off the floor. Rotate your palms away from your body, but keep your feet on the ground. Slowly lower to start position and repeat.
Start off with 1 set of 15 reps, and then work your way up to 2 sets of 15.