The lower back is an area that often falls victim to pain due to the vast number of muscles, tendons and ligaments present. The knees are hinge joints that can suffer pain from arthritis, sport injuries of from falls. When pain strikes at either location, corrective exercises can be done as treatment.
Bridge
A back bridge subtly works the lower back muscles and the muscles surrounding the knees. Lie on your back with your knees bent and feet flat on the floor. In a slow and controlled motion, lift your hips up as high as comfortably possible and hold for 5 to 10 seconds. When doing this, feel the contraction on your quadriceps and hamstrings. These are the muscles on the front and back of your thighs respectively.
Pelvic Tilt
A pelvic tilt is an exercise for the lower back. Lie face-up on the floor with your knees bent and feet flat. Slowly curl your pelvis in toward your body by contracting your lower ab muscles. When doing this, feel your lower back flatten out on the floor and hold for 5 to 10 seconds. Weak abs can sometimes lead to lower back pain and this exercise will strengthen them.
Wall Squat
The wall squat strengthens the lower back and the muscles around the knees simultaneously. Stand with your back against a wall and your feet approximately 12 inches forward and shoulder-width apart. Keeping your abs tight, slide down the wall until your knees form a 45-degree angle. Hold this position for 5 to 10 seconds and release.
Leg Extension
Leg extensions are knee specific exercises that are performed while sitting in a chair. Extend your legs out in front of your body as far as comfortably possible by bending your knees. When you do this, feel the contraction in your quadriceps. Hold for 5 to 10 seconds and slowly lower your legs back down. You can do also do this exercise one leg at a time. If you want more resistance, you can wear ankle weights.
Ball Squeeze
Ball squeezes work the muscles on the inside of your thighs called the adductors. Sit in a chair and place a medicine ball between your thighs. Carefully apply inward pressure on the ball by bringing your legs toward each other. Hold for 5 to 10 seconds and release.
Knee to Chest
A knee to chest stretch helps lengthen your hamstrings. Tight hamstrings can be caused from sitting down for long periods of time and it can also lead to lower back pain. Lie face-up on the ground with your legs straight. Once into this position, lift your left leg, bend your knee and place your hands on your hamstring. Gently pull your knee in toward your chest and hold for 5 to 10 seconds. Slowly release and repeat with your other leg.
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