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Lower Back Pain Exercise Tips
Exercises that stretch and strengthen the muscles of your abdomen and spine can help prevent back problems. If your muscles are tight, take a warm shower or bath before doing the exercises. Exercise on a rug or mat wearing loose clothing without shoes. Ask your physical therapist to help you come up with an exercise program.
Standing hamstring stretch: Place the heel of your leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Repeat 3 times. Repeat the same stretch on your other leg.
Quadruped Arm/Leg Rises: Get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. Lower your arm and leg slowly and alternate sides.
Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor.
Partial curl: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles and flatten your back against the floor. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Relax. Repeat 10 times.
Lower trunk rotation: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Repeat 10 to 20 times.
Piriformis stretch: Lying on your back with both knees bent, rest the ankle of one leg over the opposite knee. Grasp the thigh of the bottom leg and pull that knee toward your chest. Repeat 3 times. Switch legs and do the same stretch again.
Double knee to chest: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. It is best to avoid the following exercises because they strain the lower back: Raising legs straight and together, sit-ups with legs straight, hip twists, toe touches and any backward arching. Physical activities such as walking or swimming can help strengthen your back.
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