The lower back and spine region of the human body are potential mine fields of pain from various blows, contusions, sprains, strains, acute trauma and chronic stress--and even poor posture. Muscles reacting against overuse, resistance and stretch limits can light up nerve endings like strings of firecrackers. In coordination with sound diagnosis and treatment, healing and pain relief can be accelerated by exercises that include these involving muscles of the abdominal complex.
Single Knee to Chest Stretch
Lie on your back with knees bent and both feet flat on the floor. Lift one foot off the floor and use your hands to raise its thigh as you bring your chest up to meet the knee. Hold this position for 30 seconds to prolong contraction of the abdominal muscles. Slowly return your foot to the floor. Duplicate with your other foot. Repeat as desired.
Back Arches
Lie on your chest with your legs crossed and feet firmly anchored to the floor. With your arms resting on your back, raise your upper body from the floor as you look straight ahead (neither up or at the floor). Hold for about a second, then slowly lower yourself to the floor. For increased resistance, extend your arms hands away from your sides or straight out in front of you. Weights are an option also. Repeat as desired.
Speed Crunches
Lie on your back, legs in the air and bent at the knees. With your hands lightly touching your head, raise your body to bring your elbows to your knees. Hold for a few seconds, then return to the original position. Repeat, increasing speed as desired.
Back Extensions
Sit on the floor with your legs bent and feet flat on the floor. Place hands on the floor behind you. Raise your torso up until you feel stretching of the abdominal muscles. Hold this position as desired to maintain the stretching sensation, then return to the sitting position. Repeat as desired.
Pelvic Tilt
Lie on the floor with your knees bent, feet parallel and arms to each side. Tighten the lower abdominal muscles, drawing in your navel and pressing your lower back to the floor (buttocks and leg muscles remain stationary). Hold for five seconds. Repeat as desired.
Body Curl
Lie on the floor with your knees bent and arms crossed on your chest. Curl your upper body about 15 degrees off the floor in a slight lift (just your chest, not your head or neck). Hold for five seconds. Slowly return your upper body to the floor and repeat as desired.
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