Acute lower back pain may be caused by exercise-related muscle strains and sprains. Lower back problems can cause pain and stiffness and, over time, difficulty moving, walking and standing. Rest, ice, compression and elevation, also known as RICE, can relieve the symptoms of acute back pain, but recurring lower back problems, or chronic pain, may be caused by muscle imbalances and/or spinal anomalies, such as degenerative disc disease. RICE may provide temporary relief, but long-term resolution requires a different approach.
Step 1
Strengthen your abdominal muscles. The abs support the torso and help stabilize the spine. If the abs are weaker than the lower back, the lower back muscles may over-contract, causing hyperextension and pain in the lower back. Crunches and core-centric exercise programs, such as Pilates and yoga, strengthen the abdominal muscles.
Step 2
Strengthen the postural back muscles, such as the erector spinae group. If your postural muscles are weak, the smaller back muscles have to compensate. These muscles aren't designed for supporting the spine and can lead to back pain, stiffness and other problems. Back extensions, Pilates and yoga all strengthen the back muscles.
Step 3
Stretch your hamstrings, which start on the bottom of the pelvic bone, run down the back of the leg and attach to the shin bones. When these muscles are tight, they can pull on the pelvic bone, which puts strain on the lower back muscles. Forward bends, and other yoga exercises, stretch the hamstrings.
Step 4
Stretch your hip flexors, which start on the anterior aspect of the lumbar spine, run through the abdominal cavity and attach to the thigh bone. When these muscles are tight, they pull on the lumbar spine, causing back pain. Yoga and Pilates both have several stretches that relieve the hamstrings and hip flexors. Back bends and other yoga exercises stretch the hip flexors.
Step 5
Stretch your lower back. Tight muscles in the lower back can cause recurring pain. Forward bends, spinal twists and other yoga poses stretch the lower back muscles.
Tips and Warnings
- Consult your physician if you experience weakness, pain or tingling in your legs, or you have difficulty controlling your bladder or bowels.
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