Low back pain affects eight out of 10 individuals at some point in their lifetime, according to the National Institutes of Health. Symptoms of low back pain can vary depending on the the type of injury and can be described as dull, achy, radiating or sharp. Low back injuries can be either acute, coming on suddenly and lasting only a short period of time, or chronic, pain that last for more than three months. Regardless of your symptoms, there are several exercises that can easily be performed at home that will help to ease your discomfort.
Isometric Abdominals
The first exercise to begin stabilization exercises is an isometric abdominal contraction. Lie on your back with knees bent and feet resting on the floor. Rotate your hips up toward the ceiling and back toward the floor, then find the middle, or neutral, position. This is your starting point for all core stabilization exercises. Pull in the stomach, envisioning pulling your belly button to your spine. Hold this contraction for 10 seconds and relax. Repeat this 10 times, remembering to breathe throughout the exercise. This exercise will focus on strengthening the transversus abdominals, the muscles that are most helpful in protecting the lower back.
Straight Leg Raise
Assume your neutral spine position from the first exercise. Bend one leg while straightening the other. Slowly lift the straight leg off the floor about six inches, maintaining neutral spine, and hold for five to10 seconds before lowering the leg. Repeat five times on each leg. This exercise builds on the first exercise to allow you to maintain a constant abdominal contraction with additional movements.
Hamstring Stretch
The purpose of this exercise is to stretch the hamstrings, the muscle that runs down the back of the thigh. Since this muscle attaches to the pelvis, if it becomes tight, it can pull on the pelvis, causing increased discomfort to the low back. This exercise is performed by lying on your back, one leg bent while the other is straight in the air. Place your hands behind your knee of the straight leg and pull the leg toward you until you feel a stretch down the back of the thigh. Hold for 20 to 30 seconds and repeat three times on each leg.
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