Your back muscles help align your spinal cord with your neck and skull to keep a mobile and flexible back. Performing actions that put excessive pressure on the spinal cord can lead to back pain caused by a shifted spinal disc, muscle hyperextension or muscle imbalance. Maintaining strong back muscles with proper exercise and dieting can help you ease your back pain and improve your posture overall.
Back Flexion
The back flexion exercise stretches your lower back muscles that surround the lumbar region of your spine. Lie flat on your back and pull both knees into your chest using your hip and leg muscles, or by grasping each thigh with one hand, pulling them into your chest. Simultaneously, flex your head forward until you feel muscle tension and hold this position for 15 to 30 seconds. Release and slowly return to starting position in a slow, controlled movement. Perform this stretch twice daily.
Lateral Flexion
The lateral flexion exercise stretches your latissimus dorsi muscle in your upper back while using your abdominals as muscle stabilizers. Sit on a chair or stand up straight with your back against the chair or wall. Engage your core to stabilize your spine and gently lower your right ear to your right shoulder until you feel muscle tension. Hold this position for 15 to 30 seconds, release, return to starting position and repeat on the other side. Avoid hyperextending your neck and perform two to four repetitions twice daily.
Piriformis Stretch
The piriformis stretch works the muscles in your lower back by pulling your hip abductors and adductors, muscles used as stabilizers as you perform this stretch. Lie supine with both knees bent and feet flat on the floor. Engage your core to stabilize your spine and lift your right leg up, crossing it on top of your left one. Grasp your left thigh with your hands, and pull both legs into your chest. Continue pulling until you feel the stretch in your lower back and buttock and hold this position for 20 seconds. Return to starting position in a slow, controlled movement and repeat on the other side. Perform five repetitions on each leg.
Lumbar Stabilization Exercise with Swiss Ball
The lumbar stabilization exercise uses an exercise ball to stretch the muscles that surround your entire spine. Lie supine on your stomach on the exercise ball and place both hands firmly on the floor. Engage your core to stabilize your spine and pull your body forward until your legs are on the exercise by walking on your hands. Lift your left arm up and stretch it overhead, feeling the stretch in your posterior deltoid and upper oblique. Hold this position briefly and repeat on the other side. Perform five repetitions on each side and return to starting position. Finish the stabilization exercise by performing 10 to 15 push-ups, focusing on stretching your latissimus dorsi.
