Exercise can help treat lower back pain by strengthening the muscles and connective tissues in your lower back. You may be experiencing pain and stiffness due to the compression of your spinal column as a result of the weight of your upper body. Be sure to warm up your muscles before performing these exercises so that they don't aggravate your lower back.
Lying Hamstring Stretch
Lie on your back with a rolled-up towel under your back and both knees straight, with your feet about shoulder width apart. Bend your right leg at the knee and reach down with both hands and grab your leg behind the thigh. Try to keep your left leg as straight as possible while using your arms to pull your right leg toward your chest while at the same time straightening your knee. If you perform the exercise correctly, you will feel a stretch in the back of your right thigh. Hold this stretch for about 30 seconds and repeat two times with each leg.
Pelvic Lift
This exercise is sometimes called the pelvic bridge. Lie on your back with both knees bent and the soles of your feet flat on the floor. Cross both arms across your chest and use the muscles of your lower back and abdomen to lift your hips off the ground until there is a straight line between your knees, hips and shoulders. Hold this position for about five seconds and then return to the starting position using a slow and controlled motion. Repeat according to your exercise plan or directions from your trainer or therapist.
Wall Squats
Stand with your back to a wall and your heels about 12 inches from the wall. Lean and rest your back against the wall. Tighten your abdominal muscles while at the same time bending both knees and sliding your upper body down the wall. Bend your knees to about a 45-degree angle and hold this position for about five seconds. Straighten your legs to return to the starting position and repeat 10 times.
Hip Rolls
Lie on your back with both knees bent and your feet together and flat on the floor. Rest the palms of your hands on the floor beside your body and slowly allow both knees to fall to the right side at the same time. Be sure that as your knees fall toward the side you keep both shoulders flat on the floor. Hold this position for about 10 seconds and then return to the starting position. Repeat for an equal number of repetitions on each side according to your therapy or exercise plan.
