Sudden lower back pain is often the result of a fall or making a wrong move when picking up a heavy object. This type of pain is called acute and generally only sticks around for a few days or few weeks according to the National Institute of Neurological Disorders and Stroke. Along with bed rest and the application of heat and ice, exercise plays a role in the treatment plan.
Function
The lower back consists of multiple muscles, ligaments, bones and connective tissue. The function of exercises is to keep these tissues safe as you strengthen and stretch the core muscles. These help give stability to the spine and they are found in the center of the body. The rectus abdominus, obliques, erector spinae, multifidus and glutes are examples.
Types
Core exercises involve the weight of the body and they are performed from various positions. Pelvic tilts, leg raises, glute bridges, wall squats and knee pull-ins are examples. The common factor with all of these exercises is they do not place the spine in any compromising positions.
Features
Proper execution of your exercises is vitally important to ensure you do not exacerbate your pain. Pelvic tilts for example are basic exercises, but you need to do them correctly for them to be effective. Start out lying on your back with your arms at your sides, knees bent and feet flat on the floor. Steadily tip your pelvis back toward your upper body as you flatten your lower back on the floor. Squeeze your abs to create this motion and hold for 20 to 30 seconds. Slowly release to the starting position and repeat.
Wall squats might lead you to believe they only work the legs, but they actually work the core as well. The wall is used to keep the spine stable. Start out by leaning your back against the wall and spacing your feet about shoulder-width apart and 12 inches forward. Tighten your abs and slowly slide down the wall as you bend your knees. Once your knees are bent to about a 45-degree angle, hold for 20 to 30 seconds.
The knee pull-in is a stretch that targets the lower back and hamstrings, which are on the back of the thighs. Tight hamstrings can often lead to back pain so this exercise is corrective and preventive. Start out lying on your back with your legs straight. Keeping your left leg straight, lift your right leg, bend your knee and grasp the back of your thigh with both hands. Pull your knee into your chest and hold for 20 to 30 seconds. Slowly release and switch sides.
Yoga
Yoga is a form of mind and body exercise that can help relieve lower back pain. Dolphin plank poses and standing half forward bends are two exercise examples. A dolphin plank strengthens the abs and lower back and it is performed from a face-down position. After placing your forearms flat on the floor and feet together, lift your hips in the air and form a straight line from your shoulders to your heels. You will feel your abs contracting when you do this. Keeping your abs tight is important with this pose to maintain a straight spine. Hold for 20 to 30 seconds and slowly release.
A standing half forward bend stretches the hamstrings and lower back. The important thing with this stretch is to keep your back straight throughout. Stand with your feet together, slowly bend forward at the waist and reach for your toes. As soon as you start rounding your back, stop and place your hands on your legs. Hold for 20 to 30 seconds and slowly release. If you need to, perform this pose next to a large mirror to watch your form.
Time Frame
Back pain exercises are not like heavy weight lifting exercises. You do not need to take a day off in between workouts. Three or four sets of each exercise performed two or three times a day is sufficient.
Warning
Before you embark on any exercises to reduce your lower back pain, make sure to get clearance from your doctor.
