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Back Pain Center

Lower Back Bone Spur Exercises

author image Crystal Welch
Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.
Lower Back Bone Spur Exercises
A woman on her back does an exercise bringing her knees to her chest. Photo Credit McIninch/iStock/Getty Images


Bone spurs, known as osteophytes, result from chronic pulling of ligaments over time. Lower back bone spur exercises need to done daily to help strengthen and stretch your lower back. Exercises can help minimize pain and severity of injury while also encouraging healing, according to Spine Health. Consult with your medical care provider prior to starting any new exercise regime to prevent possible injury.

Hamstring Wall Stretches

Decrease the pressure on your lower back by doing hamstring wall stretches. Lay on your back near a wall. Lift your right leg and place your right heel onto the wall. Scoot your body as close to the wall as possible. If possible, place your buttocks against the wall. Attempt to push your right knee into the wall. Feel the stretch behind your knee, in your hamstring. Hold this stretch for 30 seconds. Slowly scoot your body away from the wall. Lower your leg to the original position. Relax 15 seconds. Repeat this exercise three times. Do the exercise again using your left leg. Repeat this exercise five times throughout the day.

Lower Back Loosening

Loosen your lower back muscles by doing a knee-to-chest maneuver. Lay on your back, with your legs extended straight. Slowly lift both of your legs, pulling them to your chest. Place your hands over your knees to increase the stretch. Move your head forward as you lift your legs. You will be in a balled-up position. Hold this stretch for 30 seconds. Slowly remove your hands while returning your legs to the original position. Relax 15 seconds. Repeat this exercise three times.

Standing Hip Stretch

Hip muscles play a major role in supporting your lower back. Stretching these muscles can help your lower back bone spur by keeping your lower spine flexible, according to Spine Health. Stand upright. Place your feet shoulder-width apart. Slowly lift your right foot while taking a step back. Slightly bend your left knee. Shift your body weight to your right hip. Slowly bend forward while keeping your right leg straight. Increase your stretch by letting your right hand slide along your right leg. Feel the stretch in your outer hip. Hold this stretch for 30 seconds. Slowly return to the upright position. Relax for 10 seconds. Repeat this exercise three times. Do the exercise again holding your left leg straight.

Lower Back Strengthening

Strengthening your spine's core muscles, tendons and ligaments plays a major role in providing support, spinal alignment and allowing twisting movements, according to Spine Health. Doing lumbar stabilization exercises will help. Do a back strengthening exercise known as leg lift. Lay on your back on a flat surface, according to the physical therapy firm Nicholas Institute of Sports Medicine and Medical Trauma. Bend your left knee. Tighten your stomach muscles and your buttocks. Do not move your back. Slowly lift your right leg 12 inches from the floor. Keep your right knee straight. Hold this position for four seconds. Slowly lower your leg back to the original position. Relax 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left leg. As you become stronger, make squares and circles with your lifted leg.

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