Low Back Injury Exercises

Americans spent $50 billion for treatment of back pain in 2010, according to the American Council on Exercise. Exercise is not only the best way to recover from low-back injuries and relive pain, but that it is also the way to reduce your chances of future pain. Check with your doctor before beginning any exercise program for your back to ensure that your injury and therapy are diagnosed correctly.

The Lower Back

Your lower back, or lumbar spine, consists of the five large vertebrae bones of your spine, along with many smaller bones, ligaments, muscles and soft-tissue discs between the bones. The spinal cord runs between the bones and is protected by them. Nerves run along the spinal cord as well.

Why Injuries Occur

Your lower back bends forwards, backwards and sideways and can also twist to a limited extent. As you age, the discs between the vertebrae harden and are less able to absorb the strains of everyday living. Combine that hardening process with any injuries related to overuse, abnormal stress with lifting or twisting while playing tennis or golf, or problems with internal organs, and back injuries may result.

Strengthening Exercises

Vivian Grisgono, author of "Sport Injuries: A Self-Help Guide," provides numerous lower-back exercises to do while lying on your stomach. For the first, with your hand at your side, lift your head and shoulders 5 to 6 inches off the ground, holding for a count of three. Next, perform the same lift with your hands clasped behind your back. Finally, do the Superman pose, with your hands stretched out straight in front of you.

Cat-Camel Exercise

The cat-camel exercise, from the American Council on Exercise, strengthens the lower and middle back. Begin on your knees with your toes on the ground, your hands under your shoulders and facing forward. Pull in your abdominal muscles and arch your spine upwards, allowing your head to fall to your chest. You'll resemble a camel with a hump in this position. Hold for 10 to 15 seconds before slowly letting your stomach fall towards the floor. Next, arch your back and let your shoulder blades fall toward your spine. Keep your head aligned with your back. Hold and release slowly.

Stretching Exercises

Grisgono recommends stretching exercises only after your back has fully healed. Begin by lying on your stomach with your arms bent close to your sides, under your shoulders. Push your arms straight to arch your back. Hold for a count of 10, then slowly lower yourself. Next, sit on a chair and lean forward from the hips, bending your head to reach toward your knees. Hold and release.