Nearly everyone suffers from lower back pain at some point. Weight-bearing exercise such as walking can help you shed excess pounds, strengthen your back and decrease the possibility of suffering debilitating pain, according to MayoClinic.com. Quitting smoking increases oxygen levels in spinal tissues, reducing healing time from injury. When back pain does strike, carefully executed exercises often reduce or relieve discomfort.
Ankle Flex
Lie on your back. Flex your feet toward the floor by moving your ankles. Repeat the exercise 10 times, flexing alternate feet each time. Complete 10 repetitions up to three times per day for a total of 10 to 30 minutes per day. This simple exercise is safe to perform during the beginning stages of recovery from a back injury or surgery, the American Academy of Orthopaedic Surgeons, or AAOS, recommends.
Back Slide
Stand with your back to the wall and your feet shoulder-width apart. You should be approximately a foot away from the wall. Lean backward until your upper body is pressed against the wall. Slowly slide downward by bending your legs at the knees. Return to the starting position. Repeat the exercise until you begin to feel fatigued, but before you reach a state of exhaustion. For an added challenge, perform the exercise by placing a ball between your back and the wall.
Tip-Toe Raise
Stand with your back straight and feet flat on the floor, shoulder-width apart. Slowly raise yourself by your toes, raising your heels off the ground. Return to the starting position. Repeat the exercise 10 times. Steady yourself by facing a wall, standing approximately a foot away and holding your palms to the wall while you perform the exercise, the AAOS suggests.
Lying Knee Bend
Lie on your back with your knees bent and your feet flat on the floor. Support your head and neck with a pillow or pad if desired. Slowly pull one knee toward your chest. Place your arms around your knee and clasp your hands together, holding your knee in position until you feel stretching in your lower back. Return to the starting position, then repeat the movement with the other knee. This exercise stretches your back muscles and keeps them flexible, according to Kaiser Permanente Thrive.
Straight-Legged Stretches
Lie on your back with your legs bent. Raise one leg slowly, then straighten your leg until you feel stretching on the back of your thigh. Hold the position for 20 seconds, then return to the starting position. Repeat the movement with your opposite leg. Complete five repetitions with each leg.
For an easier variation, lie on your back with one leg straight and the other leg bent with your foot on the floor. Slowly lift your straight leg 6 to 12 inches, then hold the position for 1 to 5 seconds. Return to the starting position, then repeat the exercise with the opposite leg. Complete 10 repetitions with each leg, the AAOS instructs.
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