Lower back pain can be caused by a variety of factors, including injury, arthritis or osteoporosis. Strengthening exercises help support your lower back and may help reduce pain caused by bending, walking or sitting for long periods. Perform several lower back exercises in the morning when you get up and in the evening, or throughout the day for pain relief. Check with your doctor before doing exercises with a sore back.
Pelvic Tilts
Pelvic tilts are an easy exercise to strengthen your lower abdominal muscles and the muscles in the lower region of your back. Lie on the floor with your hands at your sides and your knees bent. Suck in your abs, press your lower back into the floor, and slightly lift your buttocks off the floor, scooping your pelvis upward and tilting it slightly toward your chest. This is a very small move, but you should feel it in your lower back. Hold for several seconds and then lower your buttocks to the floor. Repeat this exercise 10 to 20 times.
Prone Back Extension
The prone back extension exercise can gradually strengthen your lower back muscles, increasing torso support and strength. Perform this exercise slowly. Lie on your stomach on the floor,with your legs touching and your arms by your sides. Lift your head and shoulders off the floor, but keep your hipbones pressed down into the floor. Keep your eyes focused on a point on the floor about 2 feet in front of you. Lift only as far as you can without causing pain. Hold that lift for five seconds and then release. Lower, rest a moment and then repeat three to five more times.
Wall Squats
Stand with your back pressed into a wall, your heels about 12 inches away from the baseboard and your feet shoulder-distance or a little wider apart. With your arms hanging down by your sides, slowly lower your torso until your thighs are perpendicular to the floor. If you can't go that far to start, that's okay. Hold your position for a count of five and then slowly lift yourself upright again. Repeat this exercise five to 10 times.
Lying Leg Raises
As your back grows stronger, increase the intensity of your lower back exercises. For example, the lying straight leg raise challenges lower abdominal and pelvic muscles. Strengthening these muscles provides torso support and may help reduce pain and stiffness.
Lie on your back on the floor, with your legs bent and your arms at your sides, palms flat against the floor. Keeping one leg bent, extend your other leg so that the heel is just off the floor. Suck in your lower abdominal muscles and keep your lower back pressed into the floor. Lift your extended leg 4 to 6 inches above the floor, and hold it there for a few seconds, and then slowly lower it to the floor. Repeat five to 10 times, then switch and work your other leg. If you need additional support, press into the floor with your hands as you lift your leg.
