According to the National Institute of Neurological Disorders and Stroke, back pain is the second most common ailment among Americans, costing $50 billion each year. Lack of exercise or bad posture can cause muscles in the lower back and core to weaken, leading to pain. Most lower back problems clear up within a few days; however, see your doctor if you experience chronic lower back pain. Diagnostic methods, such as X-rays, bone scans or ultrasound imaging, are used to determine the cause of lower back problems. According to the Cleveland Clinic, you can lessen pain from lower back problems by strengthening muscles in the back and abdomen.
Pelvic Tilt
The pelvic tilt strengthens your lower back and your core. Start by lying on your back with your knees bent and your arms down at your sides. When you start this exercise, your back is relaxed and not touching the floor. Now, tighten your abdominal muscles so that the small of your back presses against the floor. According to the Cleveland Clinic, you should hold this position for five seconds before relaxing; repeat the tilts until you can build up to 10 repetitions.
The movement in this exercise is very small; an observer will not be able to tell you are moving. The goal is to engage the core and lower back while focusing on keeping your back against the floor.
Knees-to-Chest
For this exercise, lie on your back with your legs stretched out straight on the floor. Slowly bring one knee in towards your chest; as you bring it in, do a pelvic tilt by pressing the small of your back flat against the floor. Hold your knee in this position for five seconds and repeat the motion five times. Continue with five more repetitions on your other leg.
Back Stretch
Stretching out your back muscles is just as important as strengthening them to alleviate back problems. Stretch out your back by lying on your stomach and using your arms to push your upper body up and away from the floor. As you lift upwards, keep your stomach muscles pulled in to activate your core. Breathe deeply before returning to the floor; continue this motion for 10 repetitions. According to the Cleveland Clinic, you should not perform this exercise if it produces or increases pain in your legs.
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