Exercise is a key component to recovering from back injuries, mitigating back pain and preventing injuries. Strengthening the muscles of the lower back and abdomen ultimately results in more stability in the spinal area. Certain exercises also promote flexibility for reduced back stiffness and discomfort. Always consult a doctor before beginning any exercise or physical therapy regimen for back injuries.
Aerobic Conditioning
Low-impact aerobic exercises help stretch and strengthen your back to both relieve pain and prevent injury, according to Spine-Health.com. These exercises include water therapy -- walking through water in a swimming pool or swimming exercises -- and continuous walking on land at a steady pace for an extended period of time.
Abdominal Strengthening
Stomach crunches strengthen your abdominal muscles and provide more stability and support for your lower back, according to Sports Injury Bulletin. Lie on the floor with your knees bent and pointing upward, and with your feet flat on the floor. Tense your stomach muscles, lift your head and shoulders about 45 degrees off the floor and hold the position for a few seconds. Slowly recline back to the floor and repeat this for several repetitions.
Leg Lifts
Leg lifts strengthen lower back muscles, stabilizing the spine, according to the New York-based Nicholas Institute of Sports Medicine and Athletic Trauma, or NISMAT. Lie on your back with one leg straight and flat of the floor and the other knee bent and pointing upward. Tighten the muscles in your stomach and buttocks, and lift the straight leg 12 inches off the floor, keeping the knee locked. Hold the position for three seconds, then slowly lower the straight leg back to the floor. Repeat for several repetitions, then switch to the other leg and repeat the process.
Lunges
NISMAT recommends leg lunges as an effective back injury rehabilitation exercise. Begin in a kneeling position, keeping abdominal and buttocks muscles tight, your back straight and your hands on your hips. Raise your right foot and place it flat on the floor in front of you. Keeping the right foot planted and your back straight, lunge forward as far as possible, hold the position for a few seconds, then return to a straight posture. Repeat for several repetitions with each leg.
Back Extensions
Exercises known as back extensions provide rehabilitation for back injury and strengthen lower back muscles, helping prevent injury, according to Sports Injury Bulletin. For this exercise, lie flat on your stomach with your hands near your ears. Tensing your buttocks muscles, slowly lift your chest and your feet simultaneously off the floor. Hold your chest and feet a few inches from the floor for a few seconds, supporting your weight with your mid-section. Relax, then repeat for several repetitions.
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