The lower back contains a number of small bones, muscles, ligaments and tendons. The slightest wrong move can lead to pain in the lower back. According to the American Chiropractic Association, 31 million Americans experience low-back pain at any given time. As a means to treat back pain, you can perform various exercises to help stretch tight areas and strengthen weak areas.
Wall Squat
Wall squats are isometric exercises that strengthen your leg muscles and core. Stand with your back against the wall and your feet approximately 12 inches forward and shoulder-width apart. Keeping your core tight, lower yourself down the wall until your knees form 45-degree angles. After holding for five to 10 seconds, slowly slide back up and repeat for 10 to 12 repetitions.
Leg Lifts
Leg lifts work your abdominal muscles and they are performed from a face-up position on the floor. Bend your right knee and place your right foot flat on the floor while keeping your left leg straight. Steadily raise your left leg six to 12 inches off the floor, hold for a three to five seconds and lower. After you have done 10 to 12 reps, switch sides.
Hamstring Stretch
Tight hamstrings are a common cause of lower back pain and they can result from sitting for long periods. To stretch them, lie on your back with your left leg straight, your right knee bent and your right foot on the floor. In a steady motion, raise your left leg off the floor, place your hands behind your thigh and straighten your leg so your foot parallels the ceiling. When doing this, feel the stretch in your hamstring. After holding for 10 to 20 seconds, release and switch sides. Repeat for four to six repetitions.
Plank
Planks are core exercises that are done from a face-down position. Lie on your stomach with your forearms directly under your shoulders and your toes hip-width apart behind you. In a steady motion, lift your hips up and tighten your core to form a straight line from your shoulders to your heels. Hold this position for 20 to 30 seconds and release. Repeat four to six times.
Opposite Arm and Leg Raise
Opposite arm and leg raises require an exercise ball. Lie face-down on the ball with your hands and toes touching the floor. Keeping your core tight, raise your right arm straight in front of you and your left leg straight in the air behind you. Your arm and leg should parallel the floor at this point. After holding for a full second, slowly lower and repeat with your other side. Continue to alternate back and forth until you've done 10 to 12 repetitions.
Pelvic Tilt
Pelvic tilts work your lower abs and they are done from a face-up position. Place your arms at your sides, bend your knees and place your feet flat on the floor. In a steady motion, flatten your lower back out on the floor as you tip your pelvis toward your upper body. When doing this, tighten your lower abdominals. Hold this position for five to 10 seconds, release and repeat 10 to 12 times.
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