Certain exercises for the lower back are more dangerous than others. Doing simple exercises on the floor with correct exercise form will allow you to stretch and strengthen your lower back without risking injury. Exercises should be done for both the lower back and the abdominals, because the abs are needed to support and protect the lower back during exercise. Mark Anders said in an article for Ace Fitness that "Strong abs help with good posture, alleviate lower back pain and are essential for long-term health and well being." Crunches are a standard, beginner abdominal exercise to strengthen the muscles of the abs. Crunches on an exercise ball and bicycle crunches are other effective ab exercises that you can work up to once you have learned the basic form of a traditional crunch.
Do 15 to 30 minutes of lower back exercises two to three days a week on nonconsecutive days.
Yoga Exercises to Strengthen Your Back
Step 1
Do the cat and cow exercise from yoga to gently strengthen and stretch your lower back, abs and spinal muscles. Get on your hands and knees on an exercise mat thick enough so that your knees do not hurt. Straighten your spine and neck as you look at the floor. Position your knees under your hips and your hands under your shoulders. This is called table pose.
Step 2
Look down and round your lower back. Squeeze your abs. Do not shift your weight, but instead keep your shoulders over your hands and your hips over your knees. Breathe out as you round your back and stay in the position for five seconds.
Step 3
Look up and arch your lower back in the opposite direction. Inhale as you arch your back. Relax your abs, but squeeze your buttocks. Maintain this position for five seconds.
Step 4
Round your back again and repeat the sequence for a total of five to 10 reps.
Crunches
Step 1
Lie face up on the mat and hold your arms straight at your sides, a few inches off the floor. Bend your knees. Place your feet at hip's width distance on the mat.
Step 2
Curl up 30 degrees off the floor as you reach your arms straight toward your toes and exhale. Curl your spine as you crunch up instead of simply bending from the waist, which is a common movement error due to muscles imbalances that causes pressure to be placed on the lower back, according to Craig Liebenson, DC.
Step 3
Roll back one vertebra at a time until you are lying back on the floor. Take a deep breath in through your nose.
Step 4
Keep crunching with slow movements controlled by your abs until you can no longer do so with good form. Keep your chin up so that it is not touching your chest and pull your shoulders away from your ears.
Stretches
Step 1
Lie on your back and bend your knees into your stomach.
Step 2
Use your arms to assist the movement by grabbing behind your legs at your hamstring muscles or wrapping your arms around your shins and pulling your legs in to stretch your lower back. Hold the stretch for five seconds and then put your feet back on the floor with your knees bent. Do five to 10 stretches.
Step 3
Stand up with your feet shoulder-width apart. Reach up with your right arm and place your left hand on your left hip.
Step 4
Lean to the left by bending sideways at the waist to stretch your back. Hold the stretch for five seconds and then stand back up straight.
Step 5
Do five to 10 stretches to the left and then switch arms and stretch to the right for the same number of reps. Be sure not to arch your lower back or twist your shoulders as you stretch to the side.
Things You'll Need
- Exercise mat
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