Lower back pain affects 60 to 80 percent of the population at some time in their life. If you have ever suffered from discomfort in your lower back, you understand how incapacitating it can be. Aches in the back radiate throughout every movement. All you can think about is relief. Strengthening exercises have been shown to alleviate symptoms and help to reduce future episodes.
Region
The most commonly affected region of the back for pain is the lower lumbar area. Causes are not always known and vary among those affected. What is known is that sufferers usually have a lack of flexibility, lack of muscular strength and lack of endurance in the muscles of the lower back and abdominal areas.
Considerations
Harvard Medical School reminds to use a tailored exercise program designed by your physical therapist or fitness professional when recovering from lower back injury. You should be a couple weeks past the onset of your discomfort before beginning the exercises. The exercises should not hurt you. If you feel pain, pull back from the exercise until tension subsides. Also, if you were strength training before hurting your back, reduce your resistance weight amount until your symptoms are alleviated.
Abdominals
Your stomach muscles provide support to your lower back. The American Council on Exercise, recommends a stability ball crunch to effectively strengthen the abdominal muscles. Sit on a stability ball and place your feet on the floor. Walk forward until your lower back is pressed into the ball. Place your hands behind your ears with your elbows out to the sides. Exhale and raise your torso no more than 45 degrees. Inhale, slowly lower your torso and return to start. Begin with one set of eight to 12 repetitions. This can be repeated three times a week with a day of rest in between workouts.
Lower back strength
Also using a stability ball, an effective back strengthening exercise is an extension. Kneel on the floor with a ball in front of you. Place the top of your hips onto the ball and place your hands on the floor. Straighten your legs behind you and stabilize yourself by pushing your toes into the floor. Cross your arms over your chest. As you exhale, lift your torso while you keep your spine straight. Inhale, lower your torso to start position. Repeat for eight to 12 repetitions. As you improve, you can add a second set. Rest for a day in between workouts.
Spinal balance
Remain face down with your hips on the stability ball. Place hands on the floor and keep your elbows straight. Inhale and lift your right hand and left foot off the floor. Think of reaching away from your body and lengthening your spine. Exhale, release, and then inhale and lift left hand and right foot off the floor. Continue to alternate for eight to 12 repetitions. A second set can be added into your workout rotation when you develop strength. Rest for one day in between workouts.
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