According to the National Institutes of Health, Americans spend at least $50 billion every year on lower back pain treatment. In fact, next to headaches, lower back pain is the second most common neurological ailment in the United States. By keeping your lower back properly stretched and strong, you can help to avoid this common condition. There are several recommended exercises for this purpose.
Rotational Stretch
To perform the rotational stretch, start out by lying flat on your back on the floor with your knees bent and feet flat on the floor. While keeping your shoulders and back flat, slowly roll your bent knees to the left, bending at the hip. Hold for five to 10 seconds and return to the middle. Then do the same by roll your knees to the right, bending at the hip, and holding for five to 10 seconds. Repeat the exercise several times on each side.
You can also do this exercise while sitting on an armless chair or stool. While sitting with both feet flat on the ground, lift your left leg and cross it over your right leg. Brace your left elbow against your knee and slowly stretch your body to the side by turning at the waist. Hold for a few seconds, and then return to the starting position. Then perform the exercise using the opposite leg. Repeat several times on each side.
Bridge
For the bridge exercise, lie on the floor flat on your back. Keep your knees bent and your feet flat on the floor. While keeping your back and shoulders against the floor, slowly raise your hips up so that your knees and shoulders are in a straight line. Tighten your abdominal and gluteal muscles when raising your hips. Hold the position for about three seconds and then return to the relaxed starting position. Repeat the exercise several times with short breaks between each repetition.
Wall Squats
To perform wall squats, simply stand with your back against a wall. Your feet should be about 12 inches in front of you, away from the wall. Slowly bend at the knees and lower your body down the wall until your legs are bent at a 90-degree angle. Hold this position for five seconds and then slowly raise yourself back to the standing position. Repeat the exercise several times with short breaks between each repetition.
This exercise can also be performed with the use of an exercise ball or stability ball. Place the ball between the wall and your lower back and slowly lower yourself until your knees are bent at a 90-degree angle. Then slowly raise yourself back to the standing position. The use of the ball will make the exercise a little more challenging.
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