If you injure a spinal disc in your lower back, it can cause pain and weakness in this area. Injuries from falling, sports and excessive exercise are common culprits for lower back problems. To rehabilitate and repair a lower back disc, try a variety of daily exercises. Consult with your doctor, however, before attempting new exercise to make sure your workout is appropriate.
Single Leg Lift
Lie on your back and keep one leg bent while extending the other. Relax your arms by your sides. Pull your belly button toward the spine and slowly raise the extended leg slowly off the ground 6 to 8 inches. Pause for five seconds and lower your leg back down to starting position. Perform eight repetitions on this leg, then do the same for the opposite leg. Do three sets on each leg.
Knee to Chest
The knee-to-chest exercise targets the lumbar region of your spine. Lie down and keep legs straight out. Pull one knee to your chest, while keeping the other straight. Hold the position for 15 seconds, with your back firmly against the floor. Release your leg and pull your other leg in for 15 seconds. Repeat the exercise three times per leg.
Pelvic Tilt
The pelvic tilt improves core muscle strength, which also helps your lower back. Lie down with your knees bent and feet planted on the floor. Relax your arms by your sides. Push your lower back into the floor and tilt your pelvis toward the ceiling. Hold for 10 seconds and relax. Repeat for three sets of 12 reps.
Cat Stretch
The cat stretch loosens lower back muscles and helps alleviates pain. Get on your hands and knees and extend your arms until they are fully straightened, with palms facing down. Contract your abs while pulling your core muscles to the ceiling, at the same time. Hold for 10 seconds, then relax. Repeat exercise eight to 10 times.
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