Back pain and dysfunction are common because your back must withstand your body weight and pressure when you lift heavy objects. To alleviate this condition, perform exercises to strengthen the muscles around your lower back and to stretch tense or sore muscles. Repeating these exercises several times per day can help to relieve muscle tension and tightness. If at any time you experience pain or strain, cease exercising to avoid injuring your back.
Straight Leg Raises
This exercise helps to strengthen your back because you must use your postural muscles to stabilize your back and legs. Start by lying on your back with your right leg straight and your left foot on the floor. Flex your right foot and slowly lift it off the ground six to 12 inches. Concentrate on keeping your torso stable and contracting your abdominal muscles to stay in place. Hold in this position for five seconds, then lower to return to your starting position. Perform 10 repetitions, then repeat the exercise with your left leg.
Lying on Ball
This exercise specifically targets the muscles in your lower back, helping you to strengthen and tone them. Use a stability ball to help you in this exercise. Begin by lying on your stomach over the ball. Place both hands, the balls of your feet and your toes on the ground. Lift your right arm off the ground, holding this position for two to three seconds. Repeat on the opposite side, lifting the left arm off the ground. Keep your back as straight as possible as you accomplish this. Now lift your right arm and your left leg simultaneously off the ground. You should feel your back muscles working to stabilize your body. Repeat by lifting the opposite arm and leg, alternating for 10 repetitions.
Arm Pull
Sitting on a stability ball helps to stabilize your back and abdominal muscles while stretching the back and front of your shoulders. Bend your arms slightly, pulling your elbows back as you sit on the ball. Keep your torso as straight as possible as you feel the stretch. Hold this position for 15 to 30 seconds, then release the stretch. Repeat two to three times and perform as needed throughout the day to keep your back muscles limber.
Trunk Rotation
This exercise helps to increase flexibility in your lower back. Start by lying on your back and placing your feet on the floor. Keep your knees together as you drop your knees to one side, keeping your feet on the floor as you stretch. Hold this position for three to five seconds, then return to your starting position. Drop your legs to the opposite side. Do five repetitions on each side.
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