Because your back is involved in most functional activity and movement, the risk of injury is high. All movement begins at the trunk, or core, of the body. Exercise may be the most effective way to speed up recovery from back pain, according to the National Institute of Neurological Disorders and Stroke. Returning to full strength and flexibility allows for your return to normal function.
Stretching Exercise
Range of motion and flexibility exercises allow for a return of normal back motion.
Lie on your back and bring one knee to your chest, while the other leg remains straight. Hold this for at least 10 seconds and repeat on the opposite side.
Beginning in the same position as above, change the stretch by pulling your knee toward the opposite shoulder.
Lie on your back, with your arms straight out to your sides,at shoulder height. Bend one knee and flex your hip, lifting your foot off the floor. Bring your knee toward your chest to about waist height. Rotate your lower trunk away from the lifted knee, stretching that knee toward the floor, on the opposite side of your body. Repeat this on the opposite side.
Roll over onto your stomach. Using your hands, push your chest off the floor, stretching your lower back into extension. Hold this for about 10 seconds, lower and repeat.
Get onto your hands and knees to do the angry cat exercise. Drop your head toward the floor, and round your shoulders. Stretch your back toward the ceiling, and hold for 10 seconds before relaxing.
Strengthening Exercise
The core muscles work together to create low back stability. Strengthening exercises should focus on an overall core strengthening for optimal back protection.
Lying on your back, begin with a pelvic tilt. Bend your knees so that your feet are flat on the floor. While squeezing your abdominal muscles, contract and flatten your back to the floor. Repeat this portion of the exercise until it is comfortable and relatively easy to perform.
While in the tilt position of the above exercise, squeeze your gluts, and lift so that your body creates a straight line from shoulders to knees. Hold this for several seconds, increasing the time as you are able.
When you have obtained enough strength to easily perform the pelvic tilt and lift, add the leg raise. While in the lifted plank position, lift and straighten one leg so that it is parallel to the opposite leg. Be careful not to allow your hip to drop toward the floor. Hold this for several seconds, increasing the time and repetitions, as your are comfortable, while not increasing back pain.
Functional Exercise
Regular functional activities that don't strain or jolt your back can increase your strength and endurance, according to the Mayo Clinic. These activities can help your body to operate in a proper biomechanical function. The mental benefits that you get from regular exercise can also be beneficial during the healing process. Some of the activities that you can do are yoga, Pilates, walking and swimming.
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