If you have recently suffered an injury or other trauma that has led to lower back pain, exercising may be the last thing you feel like doing. If your doctor recommends it, however, exercise can help strengthen your back and core while reducing pain. The American Academy of Orthopaedic Surgeons recommends exercising between 10 and 30 minutes per day during early lower back pain recovery. All exercises should be approved personally by your doctor before attempting, as exercising incorrectly may cause injury.
Wall Squatting
Step 1
Stand with your back against a firm, sturdy wall with your heels touching the corner where the floor and wall meet.
Step 2
Step forward, away from the wall, until your feet are approximately 12 inches in front of you. Position your feet so they are shoulder-width apart.
Step 3
Tighten your abdominal muscles while slowly bending your knees until your knees create a 45-degree angle. Hold this position for approximately five seconds.
Step 4
Straighten your legs until you return to the starting position.
Step 5
Repeat 10 times, as suggested by the American Academy of Orthopaedic Surgeons.
Cat and Camel Stretches
Step 1
Place a towel or yoga mat on the floor, and get down on all fours. Place your hands just underneath your shoulders and align yourself so your knees are positioned underneath your hips.
Step 2
Release your neck so your head flops down. At the same time, tuck your hips under while rounding your back in the air, creating a curve that points towards the ceiling.
Step 3
Stay in this position for five seconds, then release. Repeat 10 times, as suggested by the University of Michigan Health System.
Step 4
Maintain the same starting position, then lift your neck towards the ceiling and arch your back while dropping your stomach towards the floor.
Step 5
Maintain this position for five seconds, then repeat 10 times, as suggested by the University of Michigan Health System.
Knee to Chest Stretching
Step 1
Lie on the yoga mat on your back, with your feet on the floor and your knees bent, pointing towards the ceiling.
Step 2
Pull your right knee toward your chest with both hands, holding the position for 30 seconds.
Step 3
Release your leg and bend it back into the starting position.
Step 4
Repeat the exercise with your left leg. Pull your left knee toward your chest with both hands, holding the position for 30 seconds, then release your leg and bend it back into the starting position.
Step 5
Pull both knees, one in each hand, toward your chest. Hold this position for 30 seconds, then release both legs to the starting position.
Tips and Warnings
- Use a towel or gym mat in place of a yoga mat, if necessary.
- Consult your doctor before attempting any exercises if you have back injuries or other health problems.
Things You'll Need
- Yoga mat
