Your back contains a significant collection of muscles, joints and nerves that make back pain a common occurrence. Because your everyday activities can place stress on the back, you may experience back pain that is sometimes significant enough to warrant surgery. If you are rehabilitating from back surgery or wish to reduce back pain, performing regular stretching and strengthening exercises at home can help.
Considerations
If you experience pain with back exercises, it may be a good idea to apply a heating pad to the back prior to exercising. This dilates the blood vessels, which increases blood flow and loosens the muscles. Taking an anti-inflammatory medication, such as acetaminophen, ibuprofren, naproxen sodium or aspirin, can help as well. Rest at least one day between exercising to allow the muscles time to heal.
Back Stabilization
The back stabilization exercise strengthens the muscles that maintain your posture and support your spine. Lie down on a carpeted surface or gym mat to protect the back. Place your left foot on the ground and keep the right leg straight. Tilt your pelvis slightly up so your lower back is on the ground. Slowly raise the right leg one foot off the ground, keeping your knee straight. Hold for three seconds, then return to the ground and repeat for a total of 10 repetitions. As you advance in strength, you can perform clockwise and counterclockwise circles. Repeat to lift the left leg.
Piriformis Muscle Stretch
Although the piriformis muscle runs through the buttocks, the muscle contributes to lower back pain, according to Spine-Health. Stretch the muscle by lying on your back with your legs extended in front of you. Bend the right leg slightly and cross it over your left leg. Lift the right knee as close to the left chest as possible, feeling the stretch in the lower back and buttocks. Hold for 10 seconds, then repeat on the opposite leg.
Heel Slides
These slides utilize the lower back and gluteal muscles, and you can perform them twice a day. Begin by lying on your back with your pelvis tilted so the lower back touches the floor. Extend your legs and flex the feet. Slowly bend the right knee to drag the foot close to your left knee, lifting the flexed foot slightly off the ground. Return to your starting position and repeat for a total of 10 repetitions. Switch to the left leg and repeat the exercise.
References
- Nicholas Institute of Sports Medicine and Athletic Trauma: Low Back Pain and Lumbar Stabilization
- Spine-Health: Rehabilitation and Exercise Following Spine Surgery
- Spine-Health: Stretching for Back Pain Relief
- American Academy of Family Physicians: Low Back Pain
- American Academy of Orthopaedic Surgeons: Low Back Pain Exercise Guide
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