Almost everybody experiences low back pain at some point their lives, according to the National Institute of Neurological Disorders and Stroke. Men and women experience low back pain in equal numbers, and low back pain is most common in people between the ages of 30 and 50. NINDS believes that sedentary lifestyles are a major contributor to the onset of low back pain, and they suggest participating in regular exercise to reduce your risk of suffering from this often debilitating condition.
Lying Supine Hamstring Stretch
The University of Michigan Health System recommends you perform the lying supine hamstring stretch to help you develop or maintain good posture, keep your spine in alignment and reduce your likelihood of experiencing lower back pain. You should perform this exercise before you engage in any lower back strengthening activities. Lie on your back and place a small, rolled-up towel with a diameter of about 3.5 inches under your lower back, and place another towel of similar diameter under your neck to support your cervical spine. Keep your left leg extended, the back of your left knee contacting the floor. Lift up your right leg so that your right knee is pointing toward the ceiling, and hold your right thigh in place by interlacing your fingers behind your right knee. While keeping your elbows straight, straighten your right knee, moving your foot toward the ceiling. You should feel a gentle stretch in your hamstring muscles in the back of your thigh. Hold your stretch for 30 seconds, then relax and repeat your stretch two more times. Perform your lying supine hamstring stretch one to two times per day.
Side Plank
According to a Jun. 17, 2009 article by Gretchen Reynolds in "The New York Times," Stuart McGill, Ph.D., a world-renowned professor of spinal biomechanics at the University of Waterloo and the author of the book "Ultimate Back Fitness and Performance," touts the side plank exercise to target the important muscles embedded along the back and sides of your core, a corset of muscles and connective tissue that encircle and stabilize your spine. Perform the side plank exercise by lying on your side and supporting yourself using your forearms, knees and ankles. Position your downside elbow under your shoulder. Your downside forearm should be positioned perpendicular to your body, and the palm of your downside hand should contact the floor. Using your core muscles, hoist your hips off the floor so that only your knees, ankles and forearms are touching the floor. You should feel the muscles on the downside portion of your torso contracting. Place your upside hand on your hip, keeping your upside elbow bent to 90 degrees, and keep your hips square for the duration of your hold. Maintain your side plank hold for one to three minutes, gradually upping the duration of your hold over time. Switch the directions and repeat this exercise on your opposite side. Perform your side plank exercise one to two times per day.
Bird Dog
The bird dog exercise is another constructive exercise to strengthen your lower back muscles and reduce your likelihood of lower back pain and is recommended by the Canadian Centre for Occupational Health and Safety as a way to keep your back fit and pain-free. While on all fours, and while keeping your hips stable and maintaining your balance, lift one of your legs by sliding it directly behind you until it's in line with your torso. At the same time, raise your opposite arm in front of you until it too is parallel with your torso and pointing straight ahead of you. Maintain your position while slowly exhaling for three to four seconds. As you return your arm and leg to the floor, take a deep breath. Without placing any weight on your arm and leg that you just lifted, extend them again until they are parallel with your torso. Repeat this sequence of movements five to seven times before switching to your opposite arm and leg and performing five to seven more repetitions of your exercise. Perform the bird dog exercise one to two times per day.
References
- National Institutes of Neurological Disorders and Stroke: Low Back Pain Fact Sheet
- University of Michigan Health System: Low Back Pain Exercises
- "The New York Times"; Is Your Ab Workout Hurting Your Back?; Jun. 17, 2009
- Canadian Centre for Occupational Health and Safety: Exercises for a Healthy Back
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