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Back Pain Center

Exercises for Healing Lumbar Strain

author image Rachel Nall
Rachel Nall began writing in 2003. She is a former managing editor for custom health publications, including physician journals. She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee.
Exercises for Healing Lumbar Strain
Regular exercises help to heal injured lower back muscles. Photo Credit Jupiterimages/liquidlibrary/Getty Images

Lumbar strain is also known as weightlifter's back because it is a common injury among resistance trainers. While your lumbar or lower spine is able to withstand significant pressure, sudden pushing, pulling or twisting of the spine can lead to strain that affects your back's muscles and tendons. Symptoms like back pain, muscle spasms or a sore lower back occur due to lumbar strain. Your physician may recommend exercises to strengthen your abdominal muscles and stretches for the lower back to help you heal.

Step 1

Perform a lower back stretch to increase flexibility in the lower back following injury. Lie on your back with your legs extended. Slowly pull your knees in toward your chest, grasping your legs with your hands and feeling a stretch in your lower back. Hold this position for 10 seconds, then release the stretch. Repeat the exercise five times and perform throughout the day as needed.

Step 2

Massage the back muscles and increase your flexibility by performing knee rolling exercises. Start by lying on your back with your arms extended at your sides, palms facing down and your feet flat on the floor. Slowly lower your knees toward your right side, stretching them as far as you comfortably can. Lift your knees to your starting position. Lower your legs to the left side and continue to alternate from side to side for five sets.

Step 3

Strengthen your abdominal muscles with side bends. Hold a dumbbell in each hand to increase the difficulty of the exercise. Stand with your feet hip-width apart and your arms at your sides with your palms facing toward your thighs. Slowly lower your body to your right side, dropping your dumbbell down along your thighs. Use your stomach muscles to lift and return to your starting position. Continue lowering to repeat the exercise 10 times. Repeat on your left side to evenly tone the stomach muscles.

Step 4

Protect yourself against future injuries by performing a dorsal raise. Lie on your stomach with your arms behind your head and your legs extended. Contract your lower back muscles to lift the chest off the ground. You do not have to lift too high -- just enough to feel your lower back muscles working. Lower your body to return to your starting position and repeat the exercise eight to 10 times.

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