Lower back pain can be debilitating, making simple daily activities like lifting or walking unbearable. Fortunately, there are a variety of back exercises that you can do daily to help strengthen and stretch out the muscles in the lower back. Not only can back exercises ease lower back pain, they can help prevent it from reoccurring.
Flexibility Exercise
Lie on your back with your knees bent upward, pointing to the ceiling. Keep your feet flat on the floor for the entire exercise. Arch your lower back up away from the floor, attempting to point your pubic bone in the direction of your feet. Hold this exercise for about five seconds and then relax back into the starting position. Next, flatten your back into the floor, sucking your bellybutton inward as if you are trying to make it touch the floor beneath you. Hold for about five seconds and then relax again. Repeat both exercises about three times.
Ball Hug
Sit comfortably on the floor. Place an exercise ball in front of you between both of your legs. Slowly rock your hips down in the direction of the floor. Hug the ball with your arms to help support yourself. Keep your feet flat on the floor, with your knees lined up over your ankles. Hold the exercise for about 20 seconds and then release the ball. Repeat for as many repetitions as you feel comfortable with.
Bridge
Begin this exercise by lying on your back with your knees bent. Tighten your gluteal and abdominal, keeping your head and shoulders relaxed against the floor. Slowly raise your hips upward, keeping the spine straight and creating a rigid line all of the way from your knees to your shoulder area. Hold this exercise for three deep breaths and then lower your body back into the starting position. Repeat three more times.
Knee Hug
Lie on your back. Pull both of your knees up toward your chest. Secure your arms under your knee caps and slowly pull your legs up toward your shoulders. Be careful not to hold your arms above or directly on your knees --- this would create too much pressure on the knee joints. Hold this exercise for about 10 seconds and then repeat once more.
