Your lower back is a critical part of your body, and most people don't realize that until it's injured. Protect your back during daily activities by engaging in stretching and back exercises. You can help reduce pain caused by sciatica, improve core strength and posture and help prevent conditions such as facet joint arthritis or osteoporosis by engaging your back and strengthening it through exercise so it can do what it's supposed to do: support you.
Stretches
Stretch your back every day to help keep hip and lower spine joints supple and lubricated. A good stretch gets blood flowing to specific areas of the body and offers a gently warm up for the lower back. Sit on the floor with your feet in front of you, hands slightly behind you. Bend your right knee and cross your right leg over your left, placing the right foot near the left knee, suggests the Women's Heart Foundation. Twist slightly and place your left elbow on the outside of the bent knee and turn to your right, looking over your shoulder. Hold this stretch for several seconds and then release. Repeat the stretch on the other side, placing the left foot over the right knee and turning toward your left.
You can also stand with your feet about shoulder-distance apart. Slowly lower your upper torso until your hands are hanging down toward the floor. Hold the stretch for several seconds and then lift yourself back to your starting position.
Back Extensions
Back extension exercises focus on the muscles at the base of the back. Start slowly with this exercise and don't hyperextend, or lift the shoulders too high off the floor with this exercise. Lie on your stomach on the floor, feet together and arms at your sides, suggests the Nicholas Institute of Sports Medicine. Keeping the hip bones pressed down into the floor, slowly lift your shoulders off the floor. Tighten the abs and the buttocks. Your hands should be at your sides, your fingertips pressed against your thigh. Lift your shoulders as high as you can without causing pain and hold for several seconds. Release. Repeat several times.
Forward Bending Back Stretch
The forward bending back stretch, also called a full back release, is a wonderful stretch that can be done at work, school or at home throughout the day to keep the lower spine relaxed and stretches, relieving tension and soreness. Sit in a chair with your feet about shoulder-distance apart. Tuck your chin into your chest and slowly start rolling forward, keeping the head, neck and shoulders relaxed. Let your hands reach for the floor and your shoulders and back will follow. Hold the stretch for about 30 seconds and then slowly lift yourself upright again.
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