Low back pain is commonly caused by some type of injury to the muscles, ligaments or bones in and around your lumbar spine. A strain or tear to a muscle supporting your back, a rupture to a spinal disc, compression of the spine or even a spasm in a tense muscle all can lead to low back pain, so it's best to consult with a doctor before doing any type of exercise to treat this condition.
Back Stretches
With low back pain, stretches typically involve moving the lower spine in either a concave or convex motion. Start on your hands and knees with your back horizontal to the floor. Drop your head slowly as you tuck your hips under and draw your back toward the ceiling. Hold this position for five seconds before returning to your original position. Complete 10 repetitions.
While still on your hands and knees, raise your head slowly as you push your hips toward the ceiling. This should cause the lower back to arch. Like before, hold for 5 seconds before returning to your original position. Complete 10 repetitions.
Roll over onto your back and draw your feet toward your buttocks until your knees are bent at a 45-degree angle. Tighten your abdominal muscles as you draw your lower back to the floor. Hold this position for five seconds before returning to your original position. Complete 10 repetitions.
Remain in this same position and tighten your abdominals. At the same time, tighten your buttocks and lift your hips away from the floor. Hold this position for five seconds before returning to your original position. Complete 10 repetitions.
While in this same position, allow your knees to drop to the left, keeping your head and shoulders on the floor. Hold for five seconds before drawing your knee back to center. Allow your knees to drop the right and hold this position for five seconds. Complete 10 repetitions.
Lower Body Stretches
Stretching shouldn't just be isolated to the lower back. Focus some attention on the hips, thighs and buttocks. Overly tight muscles in these areas can cause the lower back to overcompensate, leading to muscle strains and spasms.
While still on your back, grab your left knee with both hands. Pull this knee toward your chest and hold for 15 seconds. Release and do the same with the right leg. Complete 10 repetitions.
Remaining on your back, extend your right leg, leaving your left bent. Wrap the fingers of both hands around your thigh and gently pull the leg toward you. Your upper leg should now be perpendicular with the floor. Maintaining your grip, straighten your knee so that your foot points toward the ceiling. Hold for 30 seconds before releasing. Complete two repetitions, then do the same with the other leg.
Strengthening
Along with the stretches, your doctor or physical therapist likely will recommend strengthening not only the lower back, but also the abdominals. The abdominals help support the lower back, so strengthening this area of the body can take some of the strain off your lumbar spine. Abdominal crunches are one exercise that can help improve your abs. Your physical therapist may also work with you on a weight machine to strengthen the back.
Cardio
People with back problems also often benefit from aerobic activities. Walk, bike and swim to improve your overall physical condition, which can help prevent reinjury to the area. You should also use these activities as a way to warm up the body before stretching and strength training the lower back and abdominals.
