When back problems impact your life they can have a debilitating effect. They rarely go away on their own. While you will start to feel better if you can rest your ailing back for 24 to 48 hours, pain and discomfort will almost certainly return if you don't try to strengthen the area. Back problems can result from sports injuries, auto accidents, household falls or aging. Simple exercises can go a long way toward relieving your pain.
Lumbar Stretch
Lie down on the floor while on your back. Extend your hands down until they are near your buttocks and upper leg. Bend your knees at a 45-degree angle. Push down with your hands and lift up with your hips until they are about 10 inches off the ground. Hold the lift for a count of three. Relax and return to the starting position. Do this 15 times, take a 30-second break and repeat the set.
Broomstick Stretch
When trying to rebuild strength in your back, you go a long way when you can increase your range of motion. Take a broomstick with both hands and extend it over your head. Stretch to the right as far as you can go while holding the broom. Hold the stretch for three seconds. Return to the starting position and then stretch to the left as far as you can go and hold that stretch for three seconds. Do this 10 times to each side, take a 30-second break and repeat the stretch.
Curls on Exercise Ball
Sit down on an exercise ball and find your balance point. Allow your arms to hang down and pick up two 5 lb. dumbbells. Curl these weights up to your shoulders and then return them to the starting position. Do this 10 times, take a 30-second break and then repeat the set.
Hip Roll
Lie on your back on the floor. Bend your knees at a 45-degree angle. Cross your arms in front of your chest. Turn your head and upper body to the right as you turn your knees to the left. Bring your knees back up and your head to the starting position. Reverse directions and do the same exercise. Do this 10 times to each side, take a 30-second break and then repeat the set.
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