According to the National Institute of Arthritis, Musculoskeletal and Skin Diseases, approximately 25 percent of American adults experience back pain for one day in any three-month period -- and the lower back is the most commonly affected area. Painting, moving heavy boxes, playing sports or even sitting at a desk all day can trigger lower back pain. Exercises that stretch your back can help relieve some of the pain, and strengthening your abdominal muscles may also improve your posture to relieve strain on your lower back.
Pelvic Tilt
The pelvic tilt is a simple exercise that can help straighten your posture and strengthen your abdominal muscles. Lie on your back and bend your knees, with your feet flat on the ground. Tighten your stomach to push your lower back flat against the ground. Hold for five seconds, as the University of Michigan Health System recommends, and then relax and repeat the motion several times.
Knee-to-Chest
Cleveland Clinic recommends the knee-to-chest exercise to help lower back pain. Lie on your back and pull one knee up toward your chest. Clasp your hands around your knee or lower leg to hold the position. Push your lower back against the floor, as you did with the pelvic tilt. Hold for five seconds and then repeat with the other leg. Perform the exercise five times for each leg.
Partial Curl
The partial curl is an easy crunch that works your abs. The University of Michigan Health System recommends it for lower back pain. Lie on your back and bend your knees, with your feet flat on the ground. Hold your arms straight out in front of you. Exhale and slowly curl your shoulders toward your knees, until your shoulders come off the ground. Keep your lower back flat to avoid strain. Inhale as you lower your shoulders back to the floor. Do a set of 10.
Back Stretch
The back stretch is a yoga-type pose that helps your lower back relax. Lie on your stomach with your legs straight behind you. Place your palms on the ground and gently lift your shoulders and upper body off the floor. Cleveland Clinic states that your back should sag; let your arms do all the work. Don't push yourself up so high that it hurts. Do a set of 10.
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