If you have low back pain, exercise may be the last thing you want to do. However, the right exercise program can actually relieve low back pain and in some cases, prevent it from coming back. You need to perform exercises for the abdominal muscles, obliques and back. Before attempting any exercises, get a proper diagnosis and your doctor's OK. Some exercises are beneficial for certain conditions but contraindicated for others.
Low Back Stretches
If tight muscles cause your back pain, gently stretching your lower back will help to calm your pain. In addition, if the hamstring muscles (in the back top of the thigh) are tight, they can pull your back out of alignment and create symptoms. The American Academy of Orthopaedic Surgeons suggests hugging one or both knees to the chest, straight-leg hamstring stretches, spinal twists and a crossed-leg buttock and hamstring stretch. Do these stretches slowly and only to a pain-free point. If done at an appropriate level, they will release tension and loosen the muscles without making your pain worse.
Yoga Postures
According to the University of Michigan, some popular yoga moves can strengthen your lower back and may even prevent back problems from reoccurring. Start with exercises such as the cat and camel poses and lying on your stomach and lifting the arms and/or legs one at a time. These yoga movements will help you to isolate the muscles of the lower back. Moving slowly and gently while incorporating deep yoga breathing will gently tone and strengthen the back muscles.
Press-Ups and Back Extensions
When you feel able, press-ups and back extensions can further strengthen your back muscles. The Nicholas Sports Institute states that one benefit of back-strengthening exercises is that they can help to correct poor posture and muscle weakness. As the back muscles get stronger, you will be able to stand, walk, sit and move around with better posture and muscle tone. This in turn will take pressure off of a sore back.
Pelvic Tilt
The pelvic tilt is a simple exercise that works the back muscles and the abdominals. You start by practicing this exercise while lying on your back. Then you can incorporate the pelvic tilt movement while standing, sitting or moving around. It will help you lean to use your abdominal and back muscles properly without straining them.
