Exercise to create healthier back muscles may be the best way to treat and relieve lower back pain, notes the National Institute of Neurological Disorders and Stroke in its "Low Back Pain Fact Sheet." The institute notes that exercise helps patients with chronic back pain or skeletal disorders. Regular exercise helps to balance the muscle groups and improve posture and coordination. Mild back pain should disappear as the muscles become stronger.
Knee-to-Chest Stretch
Lie flat on your back with your legs bent at the knee and your feet flat on the floor. With both hands, pull up your right knee as close to your chest as possible. Hold it in this position for 15 to 30 seconds and return to the starting position. Repeat with your left knee and then with both knees. Rest for 30 seconds and repeat.
Lower Back Rotational Stretch
Lie flat on your back with your knees bent and feet flat on the floor. Roll your legs to the left, pivoting at the hips. Lower the knees as close to the floor as possible and hold for five to 10 seconds. Roll your legs to right, lowering your knees; hold for five to 10 seconds. Keep the motion of the rolls slow and steady. Keep your back and shoulders flat on the ground throughout the motions. Repeat times with short breaks between each roll.
Wall Squats
Stand with your back against a wall, your feet flat on floor about 12 inches in front of your body. Slowly bend your knees lowering your body until your knees are at a 90-degree angle or an upside down "L" shape. Hold for five seconds and slowly rise back up to the standing position. Keep your back against the wall through the exercise for balance and support. Tighten your abdominal muscles when bending. Repeat the exercise eight to 10 times.
Hip Flexor Stretch
Lie on the bed with your back near the edge. Pull your knees in close to your chest. Slowly lower your left leg with the knee bent until you feel the muscle at the top of your hip and thigh start to stretch. Hold this position for 20 seconds. Slowly raise your left leg back up to your chest. Relax for 15 seconds and perform the same stretch with your right leg. Repeat the exercise five times on each side.
Bridge Exercise
Lie on your back on the floor with your knees bent. Keep your feet and shoulders flat on the floor. Tighten your abdominal muscles and raise your hips up in the air until they are in a straight line with your knees and shoulders. Hold the position for three or four seconds while taking deep breaths. Slowly return to the original position on the floor. Repeat the exercise three to five times while resting in between each repetition.
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