Lower back exercises are exercises that specifically target the muscles in the lower back region, including the erector spinae, multifidus, and other supporting muscles. These exercises are often recommended by physical therapists to help improve strength, flexibility, and mobility in the lower back, which can help reduce the risk of injury and improve overall quality of life. Here are some examples of lower back exercises:

1. Pelvic tilts
2. Cat-cow stretch
3. Lower back extensions
4. Superman exercise
5. Deadlifts
6. Bird-dog exercise
7. Seated lower back stretch
8. Glute bridge
9. Wall sit
10. Knee-to-chest stretch

Here are descriptions and instructions for each of the lower back exercises:

1. Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by gently tilting your pelvis upward, and then relax. Repeat for several repetitions, keeping your movements slow and controlled.
2. Cat-cow stretch: Start on your hands and knees with your hands under your shoulders and your knees under your hips. Inhale as you arch your back, lifting your head and tailbone toward the ceiling. Exhale as you round your spine, tucking your chin to your chest and drawing your tailbone down. Repeat for several repetitions.
3. Lower back extensions: Lie face down with your hands at your sides and your forehead resting on the floor. Keeping your feet and legs on the floor, lift your upper body off the ground using your lower back muscles. Hold for a few seconds, then lower back down. Repeat for several repetitions.
4. Superman exercise: Lie face down with your arms and legs extended straight out. Lift your arms and legs off the ground at the same time, keeping your head and neck in a neutral position. Hold for a few seconds, then lower back down. Repeat for several repetitions.
5. Deadlifts: Stand with your feet hip-width apart, holding a weight in each hand. Hinge forward at the hips, keeping your back straight and your weight in your heels. Lower the weights toward the ground, then stand back up, squeezing your glutes at the top of the movement. Repeat for several repetitions.
6. Bird-dog exercise: Start on your hands and knees with your hands under your shoulders and your knees under your hips. Lift your right arm and left leg off the ground at the same time, keeping your hips and shoulders level. Hold for a few seconds, then lower back down. Repeat with your left arm and right leg, and continue alternating for several repetitions.
7. Seated lower back stretch: Sit on the ground with your legs extended straight out in front of you. Reach forward and grab your ankles or shins, then pull yourself forward until you feel a stretch in your lower back. Hold for several seconds, then release.
8. Glute bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top of the movement. Hold for a few seconds, then lower back down. Repeat for several repetitions.
9. Wall sit: Stand with your back against a wall and your feet shoulder-width apart. Slide down the wall until your thighs are parallel to the ground, keeping your back straight and your weight in your heels. Hold for several seconds, then stand back up.
10. Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the floor. Bring one knee up toward your chest, clasping your hands behind your thigh. Hold for several seconds, then release and repeat with your other leg.

Remember to perform these exercises with proper form and technique, and consult with a licensed trainer if you have any questions or concerns about your exercise routine.