Low back pain is a common problem in today's society, with much of the pain concentrated in the small of your back around the fourth and fifth lumbar vertebrae. This pain can be caused by the simple process of aging, when the density of your bones and the elasticity of your muscles tends to decrease. This pain can also be caused by improper lifting techniques or an injury to your back. Be sure to check with your doctor if you're suffering from pain in the small of your back to ensure that you're healthy enough for these exercises.
Lying Hamstring Stretch
This exercise is designed to improve the flexibility of your hamstring muscles in order to take some of the pressure off the muscles in your lower back. Begin by lying down on your back with your legs extended and your arms outstretched by your side. Place a small, rolled-up towel under your lower back for support. Lift one leg off the ground with your leg straight until you can reach up with your hands and grasp your leg behind your thigh. Gently apply pressure with your hands until you feel a stretch in the back of your thigh. Hold this stretch and repeat as directed by your doctor. This exercise should be performed on both legs.
Straight Leg Raises
Lie down on your back with one leg straight and the other bent with the sole of your foot on the floor. Tense your abdominal muscles and use a slow and controlled motion to lift your extended leg off the floor until your heel is between 6 and 12 inches off the ground. Hold this position for about five seconds before using a slow and controlled motion to lower your leg. Repeat 10 times for both legs.
Lumbar Stabilization
Begin this exercise in a kneeling position with both hands on your hips. Tighten the muscles of your abdomen and move your right leg out until you can place your right foot on the floor in front of you. Gently move your hips forward until you feel a stretch in your buttocks and lower back. Hold this position for about three seconds and then return to the kneeling position with both knees on the floor. Repeat 10 times on each side.
Wall Squats
Stand with your back against a wall and your feet about a foot away from the wall. Tense your abdominal muscles and slowly begin to bend both knees to slide your back down the wall. Continue bending your knees until your hips are approximately level with your thighs. Hold this position for five seconds and then push with your legs until you are once again standing with your back against the wall. Repeat this exercise 10 times.
References
- National Institute of Neurologic Disorders and Stroke: Low Back Pain Fact Sheet
- University of Michigan Health System: Low Back Pain Exercises
- American Academy of Orthopaedic Surgeons: Low Back Pain Exercise Guide
- Nicholas Institute of Sports Medicine and Athletic Trauma: Low Back Pain and Lumbar Stabilization Exercises
