According to the Centers for Disease Control and Prevention, low back pain is one of the most common problems afflicting Americans. Low back exercises allow your muscles to relax and improve your joint function, while reducing your risk of injury in the process. Before beginning an exercise program after back pain or an injury, talk to your doctor or physical therapist about appropriate exercises that benefit the lower back and prevent future pain or injury.
Pelvic Tilt
Pelvic tilts are a simple exercise recommended for those who have low back problems to help develop support for the lower back, sacroiliac joint and abdominal muscles. Lie on your back with your knees bent and your feet flat on the floor. Pull your lower abdominal muscles toward your spine and slowly lift your pubic bone upward. Lift until you feel a gentle stretch in your lower back, then slowly lower your pelvis back down to the ground. Repeat the motion 10 times, controlling the movement each time.
Heel Slides
Heel slides improve range-of-motion while engaging the core muscles that support your lower back. The exercises require you to use your deeper core muscles in stabilizing your pelvis. Lie face up on the floor with your arms by your side and your legs extended. Slowly bend and straighten your right knee, sliding your right heel along the floor. Keep your lower abdominal muscles pulled toward your spine as you perform the movement. Repeat the heel slide 10 times on your right leg, then switch and repeat with your left leg.
Back Extensions
Back extensions strengthen the erector spinae by extending the spine. This exercise is performed using a weight machine with a seat that moves and offers resistance as you lean back. Sit on the seat, grip the handles and put your feet on the lower platform to keep your lower body stable during the exercise. Lean against the back of the seat, pushing until your upper body forms a 45-degree angle with the floor. Slowly return to the start position and repeat the exercise. Perform between six and 15 reps, depending on the weight used.
Cat and Camel Stretch
The cat and camel stretch strengthens and improves flexibility in your back and abdominal muscles. This stretch also improves range-of-motion in your back. Begin on your hands and knees, slowly arching your back upward. Hold the stretch for five seconds, then slowly drop your abdominal and back muscles toward the floor. Repeat the stretch in a fluid motion five to eight times.
Wall Squats
Wall squats are a simple exercise that strengthen your lower back, quadriceps and hamstrings. Stand with your back against a sturdy wall. Bend your knees until your thighs are parallel with the ground and press your back against the wall. Hold the exercise for about 15 seconds, then slowly return to start position. Gradually increase the amount of time you stay in the squat as your lower back strength improves. Keep your abdominal muscles tight as you perform the squat.
References
- Spine-Health.com: Back Exercise, Abdominal Exercise: Strengthening Exercises for Your Back and Abs
- American Academy of Orthopaedic Surgeons: Low Back Pain
- American Academy of Orthopaedic Surgeons: Lower Back Pain Exercise Guide
- Centers for Disease Control and Prevention: New Report Finds Pain Affects Millions of Americans
