Very low back pain may be the result of an injury, bad posture or years of overuse. If you suffer from back pain, exercising regularly can play an important role in returning to your normal state. Stretching, strength training and aerobic activity should all be incorporated to become part of a regular at-home routine. This routine should be maintained between therapy sessions or appointments at your doctor's office to successfully reach optimal levels of healing and reducing the pain you're experiencing.
Warning
Follow your doctor's advice before starting an exercise program, and never overstretch or strain yourself. Take it easy; you want to help your low back pain, not increase it. According to the American Academy of Orthopaedic Surgeons, early recovery patients should stick with 10 to 30 minutes of exercise one to three times per day.
Stretching
A good, all-over body stretch will not only help strengthen your back but will also improve your whole outlook. Stretch your neck, shoulders, arms, back, thighs and hamstrings gently but thoroughly. Take your time, and never bounce; let gravity do the work.
Beginner Exercises
Lie on your back on the floor on a comfortable mat. Put a rolled-up towel or small pillow under your neck if you like. First, move your ankles up and down 10 times, then relax. Next, bend your knee and slide your heel toward your buttocks. Repeat 10 times with each leg. Finally, bend your knees and tighten your abdominal muscles. Hold for 5 seconds without lifting any part of your body off the floor. Relax and repeat 10 times.
Advanced Exercises
Two good exercises that are a little more advanced also start with you lying flat on the floor with your knees bent. First, pull your right knee up toward your chest; hold for 20 seconds and relax. Repeat five times on each side.
To perform the second exercise, hold your leg up in the air with your hands behind your knee. Slowly straighten until you feel a stretch (don't overstretch). Hold 20 seconds and relax. Repeat five times.
Considerations
If you have trouble with your balance as well as low back pain, strengthening your core muscle groups such as the abdominals will help you alleviate both of these problems. The Spine-Health.com website reminds you to exercise your whole body, not just your back, as soon as you comfortably can. Returning to normal exercise routines after injury may help to prevent further problems created by lack of activity.
