Exercise is a staple treatment for lower back pain. In 1937, Dr. Paul Williams published an exercise program that is still relevant today though not as frequently used. The majority of these exercises call for forward spinal flexion to strengthen the abdominals and flatten an arch in the lower back. These exercises differ from another type of back exercises called the McKenzie extension exercises, which involve the opposite motion of extending the spine backwards.
Partial Situp
The partial situp exercise is Williams' flexion exercise targeting abs. The exercise combines a pelvic tilt to flatten the lower back and a short range situp to flex the top of the spine. Flexing the spine means to bend it forward, but that can include the upper back or lower back. In the partial situp exercise, you do both. Begin lying face up on the floor with the knees bent and the feet on the ground. Tilt your pelvis forward to lengthen and flatten the lower back. Then, raise just your head and shoulders up from the floor and pause for a moment before lowering back to the floor.
Single and Double Knee to Chest
The single and double knee to chest is an exercise that lengthens the back, hips, hamstrings and the sacroiliac joint at the bottom of the pelvis. The lower back flattens as you lift the legs. This also makes the pelvis tilt up as in the partial situp. First, bring just the right knee to your chest, hold for 5 to 10 seconds and then place it back straight on the floor. Next, repeat with the left knee. That is the single knee to chest exercise. For the double knee to chest, do not pull both legs to the chest at the same time. Instead, bring the right knee to the chest and then the left. Hug both knees for 5 to 10 seconds, then return the right leg first to the floor, followed by the left.
Squat
The squat Williams' exercise is not exactly the same as the popular strength training exercise for the legs, though it does require leg strength. Moving in and out of a low squat position stretches the hips, legs and back. To perform this exercise, step your feet shoulder width apart and bend the knees into a squat. Slowly move up and down 3 inches in the squat position. The back stays straight.
Seated Flexion
The seated flexion exercise stretches the entire length of the back and neck. You can do this exercise in a chair, which is easier than having to get up and down off the floor like some of the other exercises. To do seated flexion, sit in a chair and slowly bend forward as you round your back. Relax the neck and go as far as you are comfortable.
Hamstring Stretch
The hamstrings on the back of the thigh pull on the back when they are tight. This causes the back to arch and since Williams' exercises try to get the lower back to flatten, stretching the hamstrings is a logical exercise for the program. To do the William's hamstring stretch, sit on the floor with the legs straight and reach for your toes. Keep your chin up and look forward as you reach as far as you can.
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