Exercise is necessary to reach and maintain the full flexibility and strength of the low back. Being able to move freely, and with adequate strength, allows for the proper bio-mechanics, or movements, necessary to maintain a healthy back. Since low back pain is such a common ailment in the United States with most people experiencing it at some level during their lifetime, it is important to exercise to recover from and avoid injury. It is important that each stretch is done in a slow gentle manner, avoiding stress to the low back.
Flexibility Exercises
Extension stretches are performed by bending backward. This can be done as a prone push, by lying on your stomach and using your hands to push your chest off the floor. A standing extension is performed by beginning with your hands on your hips, and leaning backward as far as you are comfortably able. The piriformis, a muscle on the outer part of your hip, is often a culprit in back pain. This can be stretched by lying on your back and pulling one knee up toward your opposite shoulder. A cross leg piriformis stretch is performed by lying on your back with your right leg bent. Place your left ankle on your right knee. Holding behind your right knee with both hands, pull your knee toward your chest. Make sure to repeat on the opposite side.
Strengthening Exercises
The core muscles of the body are key in maintaining back health. One of the best low back exercises for the core is the pelvic tilt exercise series. Begin in a supine position, with your knees bent. Contract your abs, flattening your back to the floor. This is the pelvic tilt. The pelvic tilt and lift increases the difficulty and adds a stabilizing component. While in the the tilt position, lift the the hips. Squeeze and hold this position. The next step again increases difficulty and is done by maintaining the contraction with the body straight. Your feet and shoulders should be on the floor, knees bent. Raise one foot off the floor, straightening your leg. Hold the raised leg parallel with the opposite leg, making sure not to let your hip drop toward the floor. These exercises can be done independently, by relaxing between each, or concurrently, as a series.
Ball Exercises
Swiss ball exercises provide benefit in flexibility, strength and proprioception or balance, which are all necessary for proper bio-mechanics. Begin by simply sitting on the ball and rotating your hips clockwise and counterclockwise. The ball march exercise increases core strength and proprioception. This is done by raising your arm overhead and lifting the opposing foot, raising the knee. Repeat on the opposite side and continue with the marching action. Lying on your back and reaching for the floor with your hands, while keeping your feet on the floor, increases back extension. Abdominal crunches can be done when you lie on the floor with your feet on the ball. Cross your arms on your chest and, while contracting your stomach muscles, lift your shoulders off the floor.
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