Lower back spasms can prevent you from being able to enjoy life. You can be in the middle of an everyday activity like walking in your neighborhood and suddenly feel a shocking pain in your lower back that radiates down your legs and throughout your upper torso. While the pain spasm seemingly came out of nowhere, you can do exercises to build up your lower back to prevent this from happening again.
Lower Back Twist
Take a broom stick and hold it over your shoulders. Twist at the waist to the left and hold the twist for three seconds. Then twist at the waist to the right and hold it for three seconds. Do this 10 times on each side.
Exercise Ball Roll
Lay down on your stomach on an exercise ball. Put your hands on the side of the exercise ball. Roll down the ball until only your head and neck are over the center of the ball. Roll back up the ball to your original position. Do this 10 times, take a 30-second break and do another set.
Knees to Chest
Lay on your back and bend your knees at a 45-degree angle. Grab your right leg around the thigh and pull it up to chest level. Hold it for three seconds and return it to your original position. Do the same with your left leg. Do this 10 times with each leg and take a 30-second break before repeating the set.
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