L4 lumbar back pain, commonly referred to as lower back pain, is often caused by a lack of strength in the core muscles that support the lower segment of the spinal cord. While vigorous exercise is not recommended with these symptoms, some gentle exercises can strengthen these core muscles and ease the pain. Always consult a doctor or physiotherapist to determine the exact cause of back pain before beginning an exercise program to help relieve it.
L4
L4 can refer to either the fourth lumbar vertebrae or the spinal nerve that comes out below this vertebrae. The spine is divided into five sections, from top to bottom: cervical, thoracic, lumbar, sacral and coccygeal. The lumbar portion of the spine is located in the lower region of the back. The L4 nerve supplies many muscles in the lower back region, either directly or through an extension of nerves originating from L4.
Common Problems
Many things can cause lower back pain, including genetic malformations, herniated discs, spinal cord trauma and muscle injury. This section of the back is most commonly injured because it carries the most weight and performs the most motion. If the supporting core muscles are weak, injury and pain in the lower back can result.
Exercising With Lower Back Pain
One of the best solutions for lower back pain is light, lower back exercises to build core strength in the muscles of this region of the body. Light strengthening and stretching exercises in the abdominal, hip and lower back region help to build strength in the muscles that support the lumbar segment of the spinal cord. Stronger muscles will help reduce the chance of future injury and help minimize any pain that is present. Always talk with your doctor or health care provider to ensure that it is safe to exercise with a sore back.
Leg Raises
Leg raises strengthen the stomach and hip muscles. Lie on your back on a mat with your arms on either side of your body. Lift one straight leg until it is 15 to 24 inches off the ground. Hold for 10 seconds,then slowly drop it back to the floor. Repeat with the other leg to complete one repetition. Do two sets of 20 to 25 repetitions. To focus on the lower back and hip muscles, lie face down on a mat, tighten the muscles in one leg and slowly lift your heel toward the ceiling until your toes are 4 to 8 inches off the floor. Hold for 10 seconds, then lower and repeat with the other leg to complete one repetition. Do two sets of five to 10 reps. Note: Do not perform this exercise if it causes pain or discomfort in your lower back.
