According to the Mayo Clinic, back pain will affect most Americans over the course of their adult lives, often leading to doctors' appointments and time off work. It's tempting to take it easy when pain strikes, relaxing on the couch and limiting movement, but strengthening the core muscles of your back and abs may actually decrease pain and prevent or minimize future recurrence. According to an article by Dr. Peter F. Ullrich, published on the website Spine-Health, performing core exercises can distribute nutrients into the disc space of the spine and improve spinal health. Always consult your doctor about your back pain before starting an exercise program.
Modified Plank
The plank exercise engages the entire core, including the hips, back and abs. The plank stabilizes the entire body, requiring you to gain balance while centering and tightening your core muscles. The modified plank enables you to shorten the exercise, making balance easier and preventing poor form that can lead to further back pain.
Kneel on your hands and knees on an exercise mat. Lean forward and place your elbows on the floor directly under your shoulders, with your forearms resting comfortably on the ground. Shift your weight forward, allowing your hips to extend while keeping your knees in place. Shift forward as far as you can, with the goal of forming a straight line from your shoulders to your knees, balancing the weight of your body on your forearms and knees. Tighten your core muscles, preventing your lower back from curving in or rounding out. Hold in place for 15 to 60 seconds. Repeat three to five times.
Superman
The superman exercise requires you to extend your back while engaging your core muscles. According to the website Spine-Health, back extension exercises, referred to as McKenzie exercises, should be performed every couple hours when back pain is especially acute.
Lie on your stomach on an exercise mat, arms and legs fully extended so that your body forms a straight line. The superman exercise requires that you lift and lower your arms and legs, either separately or simultaneously, while engaging your core muscles and extending your back. Start by lifting one arm at a time. Tighten your core and lift your right arm up off the ground, extending your back. Return it to the floor and repeat with your left arm. Then engage your core while lifting your right leg off the ground, extending your back. Return your right leg to the floor and repeat with your left leg. As that becomes easier, simultaneously lift the right arm and left leg off the ground, repeating the movement with the left arm and right leg. As your core muscles strengthen, try lifting all four extremities off the ground simultaneously, holding them in the air for a second, then lowering them all to the floor.
Supine Single-Leg Extension
Lie on your back on an exercise mat, arms extended out to the sides to help you balance. Bend your knees and lift your feet off the ground until your knees are directly over your hips and are forming a 90-degree angle. Tighten your core, engaging your lower back so that it stays in contact with the floor. Flex your right foot and extend your right leg as far as you can while still keeping your low back firmly against the ground. Draw your right leg back into your body. Repeat the movement with your left leg. Adjust the range of motion as your back and core begin to tire, shortening the extension so that you don't strain your back. Repeat as many times as you can with each leg.
