From acupuncture and massage to specific rehabilitative exercises, physiotherapy is an effective form of treatment for chronic back pain. Exercises to specifically treat painful back muscles range from Pilates and yoga-based stretches to therapeutic stability ball stretches. For back pain prevention, it is essential to develop strong core muscles to stabilize the spine and enhance muscular balance between the abs and back.
Lumbar Stabilization Exercises
Lumbar stabilization focuses on the lower back area and is initially introduced with the neutral spine exercise. To perform this exercise, lie on your back with your knees bent and your feet placed flat on the floor about hip-distance apart.
Think of your stomach as the face of a clock with your navel at the 12 o'clock position and your pelvic bone at the 6 o'clock position. Contract your abdominals and tilt your pelvis up so that your navel, or 12 o'clock position, rocks toward the floor. Then switch it so your pelvic bone rocks toward the floor. Alternate rocking back and forth for 20 repetitions.
Knee-To-Chest Exercise
The knee-to-chest exercise is a flexion exercise that strengthens your core and alleviates lower back pain. It is an effective exercise to perform first thing in the morning before rising out of bed to warm and stretch stiff lower back muscles.
To perform this exercise, bring both knees into the chest and cross the ankles. Reach your hands around the outside of your legs and grab your left ankle with your right hand and your left ankle with your right hand. Pull the legs in closer to your torso with your arm strength. Keep your head, neck and shoulders pressed down.
Gently rock your lower body up and down and then in a circular motion. This movement massages the lower back muscles as well as stretches the erector spinae.
Stability Ball Back Stretch
This exercise stretches the entire spine. Using a stability ball allows you to arch your back while supporting your vertebrae and isolating your erector spinae muscles. Sit on a ball and slowly walk your feet out in front of you until your back is resting comfortably over the ball.
Reach both hands over your head and slowly straighten both legs. Exhale as you stretch and reach your hands toward the floor behind you. Hold the stretch for 10 to 20 seconds and bend your knees for a rest. Exhale once again and stretch your body out straight. Repeat the stretch for 3 to 5 more repetitions.
Hip Bridge Exercise
When back pain is a result of a herniated disc, the hip bridge exercise is one of the most effective exercises you can do to rehabilitate the lower vertebrae. To begin this exercise, lie on your back on a mat or soft surface.
Place your feet directly under your knees about hip-width apart. Plant your shoulders into the ground as you exhale and slowly bridge your hips up until your knees to shoulders form one straight line. Hold this position for several seconds then slowly release the hips back to the floor.
To engage the glute muscles, perform the exercise on your heels with your toes flexed back toward your shins.
Yoga Cat Stretch
On the opposite end of the spectrum from the knee-to-chest exercise is the yoga cat stretch. This exercise works the core muscle from the front to back and helps alleviate nerve compression between the lower lumbar vertebrae.
To perform this therapeutic stretch, position yourself on your hands and knees. Place both hands directly underneath your shoulder blades and both knees directly underneath your hips. Exhale as you slowly round your lower back up toward the ceiling and simultaneously contract your ab muscles into your spine.
Hold the posture at the peak of the contraction for several seconds. Inhale and slowly return your spine to neutral position. Perform 5 to 10 repetitions.
