Muscles of the lower back, abdomen, buttocks and legs all contribute to the health of your lower back. Strengthening and stretching these muscle groups can decrease back pain and prevent future episodes of pain. According to the American Chiropractic Association website, most cases of low back pain are mechanical, meaning that they do not come from a serious problem, such as a fracture, inflammatory arthritis or infection.
Precautions
The following stretches and strengthening exercises for the lower back are for general instruction and to be used by an individual with a healthy back. If you are currently experiencing back pain, neck pain, have had surgery or any other medical condition, a visit to your chiropractor or family physician is strongly recommended. If you are in good health but experience pain while performing these exercises, stop doing them and consult your doctor.
Frequency and Duration
Perform most lower back stretches daily or every other day. Holding a stretch for 30 to 90 seconds is recommended. Perform lower back strengthening exercises every other day or three times per week. Beginning with five repetitions and working up to 10 to 15 reps, then adding sets of 10 to 15 is advised, according to the Big Back Pain website.
On Your Back
The pelvic tilt involves you lying on your back with your knees bent. Take a deep breath and as you exhale, pull your belly button toward your spine, flattening your lower back to the floor. Relax as you inhale. Repeat as directed.
Rotational stretching is done with you lying down, knees bent and arms out to the side. Keeping your shoulders on the floor, roll your knees to one side and return to your starting position. Repeat on the opposite side. Repeat both sides as directed.
Knee-to-chest stretching is performed lying down with your knee bent. Pull one knee up to your chest, using your hands to hold behind your knee or the back of your thigh. Switch sides. Then pull both knees to your chest. Return to starting position between stretches, and repeat as directed or as directed by your doctor.
Prone
The cat stretch is done by getting down on your hands and knees. Slowly allow your abdomen and back to sag toward the floor. Look up toward the ceiling if possible. Return to starting position. Pull your abdominal muscles toward your spine and arch your back and look toward your belly button. Repeat as directed.
The cobra is performed by lying on your stomach with your arms bent and hands on the ground under your shoulders. Push down with your arms and raise your torso, arching your back. Repeat as desired or directed.
Strengthening Exercises
The bridge is done lying on your back with your knees bent at a 90-degree angle and your feet flat on the floor. Tighten your abdominals and raise your pelvis off the floor, keeping your shoulders on the floor. Hold and repeat as directed.
To execute a plank exercise, lie on your stomach with your elbows and forearms on the floor underneath you. In a push-up position, balance on your toes, or your knees if the exercise is too difficult. Keep your abdominals tight and your hips and shoulders straight, like a plank. Hold and repeat as directed.
The side-lying plank is done while lying on your side with one elbow and forearm on the floor. Push up until your shoulder is over your elbow and you are balancing on the side of your foot. If this position is too difficult, balance on your knee instead. Hold and repeat as directed.
Leg and arm raises are performed lying prone with your arms raised above your head. Lift one arm, along with your head and shoulders, and the opposite leg. Hold and switch sides. Repeat as directed.
Do leg lifts are by lying on your back with one leg bent to 90 degrees. Keeping the other leg straight, and lift it until it is level with the other knee. Hold and repeat as directed. Switch sides.
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