More than 26 million people in the United States between the ages of 20 and 64 suffer regular back pain, according to a 1999 survey listed by the Alliance of State Pain Initiatives at the University of Wisconsin. Some back exercises can help relieve mild pain. However, if you have a herniated disc or serious back problems, make sure that you consult your doctor or physical therapist before trying any back exercises.
Lower Back Stretch
When working a painful lower back you should avoid exercises that put too much strain on the area. That includes performing leg lifts and sit-ups. Instead, try to gently stretch out your back muscles. Lie on the floor with your belly facing up. Get comfortable and bend your knees so that your legs are bent upward. Put your arms down by your sides and palms flat on the floor. You should be in a stable, relaxed position. Slowly roll both of your knees to one side. Hold that position for 20 seconds, according to the University of Maryland Medical Center. Repeat with your knees pointing in the other direction. Avoid this exercise soon after waking because your back disks are filled with more fluid and can tolerate less pressure.
Hamstring Stretch
Stretching your hamstrings helps to loosen the tendons and muscles around your buttocks and lower back. Before trying this exercise, you should warm up with a brisk walk. Roll a towel up in a sausage shape and place it on the floor. Lie flat on the floor facing up with the towel positioned just above your waist under your lower back. Stretch your right leg out flat. Raise your left leg, bending at the knee and keeping your foot on the floor. Put your hands underneath your left thigh and clasp your fingers together. Hold the thigh still while you straighten your left leg, bringing your foot up into the air. Hold your left leg in position for 30 seconds, according to the University of Michigan Health System. Return to the starting position and repeat with your right leg.
Cat Stretch
With the cat stretch exercise, you arch your back like a cat. This helps to stretch muscles and tendons without putting too much pressure on your lower back. Get down on the floor and carefully position yourself on all fours. Your knees and palms should touch the ground. Loosen yourself up and get comfortable. Allow your stomach and back to droop toward the floor. Bit by bit, raise your back until it starts arching upward. Try and pull your stomach up to the ceiling. Hold the position for as long as is comfortable. Gently return to your starting point. Don't make any sudden or jerky moves or you could strain a muscle.
