Low back pain can be caused by a variety of factors -- spinal injury, pulled or strained muscles and resulting inflammation, as well as pinched nerves. Learn a few exercises to help relieve pain and stiffness, keep the muscles of lower back mobile and increase range of motion, making walking, sitting and lying down more comfortable. Lower back exercises help strengthen and maintain strength and motion for the lower spine. Always talk to your doctor before engaging in a lower back exercise or stretching program if you've been diagnosed with a lower spine injury or condition.
Single Knee Presses
Pinched nerves and inflamed muscles may be loosened with an easy and gentle stretching exercise. Lie on the floor on your back, legs straight. If you feel pain, keep the legs bent. Lift your right knee, grasping your leg around the hamstring, says the American Academy of Orthopaedic Surgeons. Pull the knee gently toward the chest and hold it there for 15 to 20 seconds. Slowly lower that knee and repeat on the other side. Repeat this exercise several times throughout the day to relieve stiffness, tension and pain.
Wall Press Squats
Stand with your back pressed against a wall, your feet shoulder-distance apart about 10 to 12 inches from the base of the wall. Slowly lower your body down the wall, holding in the abdominal muscles and trying to keep the back of the buttocks and the shoulders and back of your head pressed against the wall. Lower yourself down until you're at about a 45-degree angle, but no lower. Hold in the abs and push yourself upright, pressing off the floor with your heels. This helps strengthen lumbar and lower abdominal muscles for greater core strength.
Hip Rolls
Hip rolls provide a stretch in the lumbar area of the spine, especially if you feel tight or stiff. Discuss this exercise with your doctor before you do it to make sure it won't cause injury, especially if you've had surgery. Lie on your back on the floor with your knees bent, says the Nicholas Institute of Sports Medicine. Cross your arms over your chest or place them straight out from your shoulders, palm side down to the floor. Bend the knees, keeping the legs close together. Turn your head toward your right shoulder and slowly and gently lower your knees toward the left side of your body. Go only as far as you can without pain. Hold that stretch for a moment or two, and then lift the knees and face the ceiling. Then repeat the stretch on the opposite side.
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