The lower back can be injured in a number of ways. Some injuries are the result of chronically poor posture, tight hip flexors, muscular imbalance, weak core muscles or all of the above. Others result from trauma, such as a fall or an accident. Pain alleviation and muscle re-education are the primary goals of lower back post-rehab exercise. Lower back exercises should be practiced on a daily basis.
Core Activation
Studies performed by Australian physiotherapist Paul Hodges found that people who didn't use their deeper core muscles when lifting were more likely to suffer from back pain than people who activated their core muscles prior to any lifting movement. Fortunately, the core muscles can be reeducated.
Lie on your back with your knees bent. Inhale, and as you exhale, draw your navel to your spine, and hold an abdominal contraction for 10 seconds. Do this 10 times daily. Eventually your core muscles will provide support during lifting activities. This could prevent re-injury.
Pelvic Tilt
The pelvic tilt helps develop flexibility in the lower back, which can alleviate back pain. The pelvic tilt exercise does two things; it helps create pelvic mobility, and it helps you find the connection between core activation and spinal movement.
Lie on your back with your knees bent and your feet flat on the floor. Inhale. As you exhale, draw your stomach in and tilt your lower pelvis from the floor, forming a hollow bowl from your pelvis to your navel. Inhale to return. Perform 15 repetitions.
Knees to Chest
Many people with back problems suffer from excessive curvature of the spine. This type of alignment can cause the fluid-filled spinal discs to compress, which can lead to severe back pain or disk herniation. The knees-to-chest exercise can temporarily alleviate pain.
Lie on your back with your knees bent. As you inhale, lift your right leg off the floor. Keeping your knee bent, use both hands to draw the leg closer to your chest. Hold at least 30 seconds, noticing the right side of your lower back flattening into the floor. Repeat with the other leg. Then lift both legs to your chest. Place each hand on each shin. Keeping both hips on the floor and your legs parallel to each other, circle the legs four times to the right and four times to the left. This should be a tiny movement. It massages the back, which can alleviate pain.
Dead Bug
After you have learned how to reduce the excessive curve in your spine, the dead bug teaches you to move your arms and legs without arching your lower back. Continued practice of this exercise leads to an improved alignment and movement pattern, which may reduce chronic pain.
Lie on your back with your knees bent. Lift your legs from the floor, and align them so that your thighs are aligned with your pelvis. Your shins are parallel to the ceiling, and your calves are parallel to the floor. Inhale. As you exhale, lower your right leg towards the floor. Keep the knee bent. Repeat with the left leg. You should eventually develop a rhythm. As one leg is lifting, the other leg is lowering.
Cat
The cat exercise increases spinal mobility, while enhancing core stability. It is often used as immediate relief from back pain.
Kneel on your hands and knees, knees pelvic width apart, and your hands under your shoulders. Inhale. As you exhale, engage your core, tilt your pelvis and round your back. Inhale and hold the position, keeping the core muscles engaged. Exhale and return to the starting position. Perform 15 repetitions.
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