Low back pain is either acute or chronic. Acute pain is relatively short-lived, while chronic pain can last for months. This pain is caused from faulty movement patterns or existing conditions, such as spinal stenosis, osteoporosis, sciatica or a ruptured disc. Exercises for the lower back are used in conjunction with conventional treatments to help ease pain.
Function
The abs, glutes and lower back are part of the body's core. Exercises are used to help strengthen and stretch these areas. This in turn helps keep the spine more stable when you are at rest and in motion. The exercises are performed in a way that will not cause further trauma to the spine.
Types
Pelvic lifts, partial curls and bird dogs are exercises for lower back pain. Each one is performed with nothing but the weight of the body. Pelvic lifts are progressions of pelvic tilts. Start out by lying face-up on the floor with your knees bent, arms at your sides and feet flat. Rock your pelvis backward as you flatten your back out on the floor. Contract your abs as you do this. That is a pelvic tilt. To do the pelvic lift, maintain your ab contraction, and lift your hips in the air as high as possible. Squeeze your glutes forcefully as you do this and hold for a full second. Slowly lower your butt down to the floor and repeat 10 to 12 times.
Partial curls are performed from the same starting position as pelvic lifts. Either cross your arms over your chest or extend your arms straight above your body. Now lift your shoulders off the floor and move your torso forward. Squeeze your abs for a full second, slowly lower yourself down and repeat 10 to 12 times.
Bird dogs are performed from all fours. Before you start, place your hands directly under your shoulders and your knees directly under your hips. Steadily raise your left arm and right leg so they form a straight line that is parallel to the floor. Hold for a second, lower your arm and leg, and repeat with your other side.
The Plank
Yoga is a low-impact exercise form characterized by poses held for an extended period. The plank is a pose that strengthens your abs and lower back from a face-down position. To start out, lie on your stomach with your hands directly under your shoulders and feet together behind your body. Steadily push yourself off the floor until your arms are completely extended. As you do this, raise your butt in the air and squeeze your abs to form a straight line from your shoulders to your heels. Hold this position for 30 to 45 seconds and slowly release. For a variation, place your forearms on the floor instead of your hands. With either exercise, the most important thing is to keep your back as straight as possible.
Time Frame
Back pain exercises are not like conventional weight-training exercises where you lift heavy weights. Being that they are more gentle, you can do them every day. Aim for four or five sets and do two sessions if you have the time.
Prevention/Solution
To help prevent lower back pain, consider doing aerobic exercise. This can help strengthen your back and allow your muscles to function with efficiency according to MayoClinic.com. Stick with low-impact aerobic activity such as swimming, walking and biking.
