Low back pain has many causes, but it often occurs as a result of a lack of flexibility in your back and legs, or from the compression of your spine. Back pain does more than make everyday movements painful. Low back pain can result in the inability to move your upper body in a full range of motion and can make even simple activities like walking difficult, if not impossible. Be sure that you check with your doctor before you start any of these exercises to ensure that they're right for you.
Knee To Chest
This exercise is designed to help stretch the muscles and tissues in your lower back. Lie down on your back with both knees bent and the soles of your feet flat on the floor. Lift one foot off the floor while keeping your knee bent. Reach down with both arms and grab your leg behind your thigh. Use the muscles of your arms to pull your knee toward your chest until you feel a stretch in your hip and lower back. Hold this position for about 10 seconds and repeat with the other leg. Perform three to five repetitions with each leg.
Lying Trunk Rotations
Lie down on your back with both knees bent and the soles of your feet on the floor. Keep your feet and knees together and gently allow the force of gravity to pull both of your legs to one side while keeping your knees together and your shoulders flat on the floor. Hold this stretch for about 10 seconds and then use a slow and controlled motion to return to the starting position. Repeat five to 10 times on each side.
Lying Hamstring Stretch
Lie down on your back with both legs straight and your feet about shoulder-width apart. Place a small, rolled-up towel under your lower back for support. Bend one leg and reach down and grab the back of your thigh with both hands. Keep your other leg straight and on the floor throughout this exercise. Pull your bent leg until your foot is off the floor and begin to straighten your leg as if you were trying to put the bottom of your foot on the ceiling. Continue straightening your leg until you feel a stretch in the back of your thigh. Hold this stretch for about 10 seconds and repeat on the other side. Perform three to five repetitions of this exercise with both legs.
Pelvic Tilt
Lie down on your back with both legs bent and the soles of your feet flat on the floor. Use the muscles of your abdomen to press your lower back into the floor. This movement will tilt your hips forward slightly, alleviating some of the pressure on your lower back. Hold this contraction for about 10 seconds and relax. Try to perform two sets of 10 repetitions of this exercise.
References
- University of Maryland Spine Center: Low Back Pain Rehabilitation; 2003
- Spine Universe: Back Pain Exercises; Kamiah A. Walker; Aug. 15, 2008
- Nicholas Institute for Sports Medicine and Athletic Trauma: Low Back Pain Stabilization Exercises
- University of Michigan Health System: Low Back Pain Exercises
