The lower back is a vulnerable area that is often injured due to the multiple muscles, joints, ligaments and cartilage that are present. The slightest move can trigger a spasm or strain, and you can feel the effects for days after the episode. To help rehabilitate your lower back pain, several corrective exercises can be done.
Pelvic Tilts
Perform pelvic tilts from a face-up position on your back. Place your hands and feet on the ground and bend your knees. Tip your pelvis back and contract your abdominal muscles. Feel your lower back flatten out on the floor when you do this. Hold for five to ten seconds, release, and repeat ten to 12 times.
Hamstring Stretch
Stretch your hamstrings form a lying position on your back. Keep your left leg on the ground and lift your right leg up in the air. Grab the back of your hamstring and pull your leg in toward your chest. Feel a stretch on your hamstring and hold for 20 to 30 seconds. Lower your leg back down and switch sides.
Hip Extension
Execute hip extensions from a face-down position on the floor. Place your hands flat on the ground just outside your shoulders and keep your legs straight. Lift your right leg six inches off the floor and hold it there for 20 to 30 seconds. Lower it back down and switch sides.
Planks
Place your forearms and toes on the floor and contract your abs to get your back straight. Hold for 20 to 30 seconds and release.
Partial Squats
Perform partial squats against a wall. Place your back into the wall and stand with your feet 12 inches in front of you and shoulder-width apart. Slide down the wall to get your knees at a 45-degree angle and hold for ten to 20 seconds. Stand back up, take a few breaths and repeat.
Opposite Arm and Leg Lift
Execute opposite arm and leg lifts on a stability ball. Lie face-down on the ball with your hands and feet touching the floor. Lift your right arm and left leg up in the air until they are parallel to the floor. Hold for a full second and lower them back down. Repeat the same motion with your left arm and right leg. Complete ten to 12 reps on each side.
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