Lower back pain is a common concern for many men and women. There is a decrease in bone strength, elasticity and muscle tone as you get older. When the discs in your back lose fluid, their ability to cushion the vertebrae also is decreased, often resulting in pain. However, there are some basic exercises you can do to strengthen the muscles in your lower back to help prevent or reduce pain.
Exercise for Supporting Muscles
According to Spine-Health website and Robert J. Daul, MPT, exercising the transversus abdominis muscle in your abdominal section is essential in order to achieve spinal stability, which can strengthen the lower back and help to relieve pain. Daul recommends lying on your back with knees bent, knees and feet shoulder-width apart. Bring your belly button toward your spine while breathing out and reach straight up with your arms as you exhale. Raise your head and shoulder blades slightly off the floor, and hold that position for one to two seconds. Return to the original position and inhale. Daul recommends repeating this movement until tired four to five times per week.
Backward Leg Swing
This exercise can strengthen the muscles in the lower back and buttocks to help support the spinal column. To begin, hold the back of a chair in a standing position, and gently tighten your abdominal muscles. Swing your leg backward until you feel your buttocks begin to tighten, and tense your muscles as much as possible to continue swinging your leg as much as possible before returning to your starting position. Do 10 to 15 repetitions, then switch legs.
Pelvic Tilt
Stretching exercises are essential to lower back health because they improve flexibility and strength of the muscles in the surrounding area, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. The pelvic tilt is a stretching exercise designed to strengthen the lower back. To perform, lie on your back on a flat surface. Position your feet flat, bend your knees and cross your arms over your chest. Slowly tilt your pelvis upward and push your lower back to the floor. Lift your buttocks as far off the floor as possible without too much physical strain. Hold this position for five seconds, and repeat until tired.
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