The lower back is a vulnerable area of the body when it comes to pain. There are a lot of bones, tendons, muscles and connective tissue that can get injured. Sedentary lifestyles, being overweight and degenerative issues resulting from the aging process are all reasons why lower back back can develop. Exercises are used as a treatment to help strengthen back and abdominal muscles, improve coordination and develop better posture.
Step 1
Tilt your pelvis. Pelvic tilts are a gentle exercise that is done from a lying position on your back. Bend your knees and place your feet flat on the floor. Contract your abs so your lower back goes down towards the floor. Your pelvis should be titling up when you do this. Hold for 5 seconds and release. Breathe normally when you are holding the contraction.
Step 2
Do knee pulls. Lie on your back with your legs straight out. Lift up your right leg, grab the back of it and pull your knee in towards your chest. Hold for 20 to 30 seconds, release and switch sides.
Step 3
Press your body up. Lie on your stomach with your hands right under your shoulders. Push your upper body in the air by straightening your arms. Make sure your pelvis stays on the ground the whole time, and hold for 20 to 30 seconds.
Step 4
Do hip lifts. Lie on your back with your knees bent and feet flat on the floor. Contract your abs and lift your hips up in the air as far as you comfortably can. Hold for five to 10 seconds and release.
Step 5
Stand against a wall. To do a wall squat, place your back against the wall with your feet about shoulder-width apart. Step your feet about 12 inches forward and bend your knees to about 45 degrees as you slide down the wall. Keep your abs contracted and hold for five to 10 seconds.
Step 6
Lift your legs. Lie on your back with your right leg straight and your left leg bent with your foot flat on the floor. Contract your abs as you lift your right leg up in the air until it is even with your left knee. Hold for five to 10 seconds and switch sides.
Step 7
Lift your arms. Lie on your stomach with your arms straight and out to your sides slightly. Lift your right arm up about 4 inches and lower it back down as you simultaneously lift your left arm up. Alternate back and forth 10 to 12 times.
Tips and Warnings
- Make sure to maintain a pelvic tilt with all of the exercises where you are lying on your back.
