The lower back is a very intricate and vulnerable part of the human anatomy. There are many ligaments, tendons, muscles and small bones present that can suffer an injury with the slightest wrong move. According to the American Chiropractic Association, 31 million Americans experience lower back pain at any given time. Exercises for lower back pain are done in a controlled fashion to stretch and strengthen not only your back muscles but also your abdominals.
Step 1
Stretch your hamstrings. Tight hamstrings often occur when you are in a seated position for long periods. This can cause lower back pain and exacerbate it. To stretch hamstrings, lie on your back with your legs straight out in front of you. Lift your right leg up and grab the back of your hamstring. Pull your leg toward your body as far as you comfortably can and hold for 20 to 30 seconds. Release and do your other leg.
Step 2
Tilt your pelvis. A pelvic tilt is a subtle exercise with very little range of motion. Lie on your back with your knees bent and feet flat on the floor. Contract your abdominal muscles and push your lower back into the floor. Hold for 5 to 10 seconds, relax and then repeat 8 to 10 more times.
Step 3
Lean into the wall. A wall squat forces you to put your back into proper alignment and it also works your legs simultaneously. To do this exercise, stand with your back to the wall, bend your knees 45 degrees and walk your feet forward about 12 inches. Keep your abs contracted the whole time in similar fashion to the pelvic tilt exercise. Hold for 5 to 10 seconds, release, take a few breaths and repeat 8 to 10 times.
Step 4
Extend your hips. Prone hip extensions can help strengthen weak muscles in your lower back. To do these, lie on the floor with your legs straight behind you and together. Lift your left leg up about 4 to 8 inches and hold for 5 to 10 seconds. Slowly lower it and do the same with your right leg. Do three sets and 10 to 12 reps for each leg. When you are doing these, keep your glutes contracted and legs straight the whole time you are lifting.
Step 5
Raise your leg. Leg raises can help strengthen your abs, which can cause lower back pain when they are weak. To do this exercise, lie on your back with your left knee bent and foot flat, and your right leg straight. Lift your right leg up about 10 to 12 inches, hold for 5 to 10 seconds and slowly lower it. Repeat 10 to 12 times, then switch legs.
