According to the Mayo Clinic, most people experience low back pain at some point in their lives. Low back pain is a common reason people take sick leave and visit the doctor. Incorrect posture, excess body weight and weak core muscles all cause lower back pain. Engage in exercises that strengthen and elongate your abdominal and back muscles. Prevent back injury during a workout--do five minutes of light aerobic exercise before doing lower-back exercises.
Pelvic Tilt
Lie on your back. Bend your knees and place your heels on the ground, one foot in front of your glutes. Squeeze and tighten your abdominal muscles against the mat. Hold for five seconds, relax and repeat 10 times.
Cat & Cow Pose
Come onto your hands and knees. Position your knees directly under your hips and your hands directly under your shoulders. Face your fingers forward and straighten your back. Relax your neck and look down at the ground. Inhale. Exhale and round your upper back toward the ceiling. Keep the rest of your body stationary while you do this. Lower your upper back and return to straight. Simultaneously, lift your hips bones and chest toward the ceiling and drop your stomach toward the ground. Lift your head and look forward. Return to straight and alternate poses until you complete 10 of each of them.
Hip Extension
Lie on your stomach. Bend and cross your forearms. Rest your forehead on your forearms. Straighten your legs and touch them against one another. Tighten your glutes. Point your toes and lift your right leg 8 inches off of the ground. Hold for five seconds, lower and do the same with your left leg. Alternate until you complete 10 lifts on each side. Do not lift both legs at the same time--lifting two at the same time strains the lower back and may cause pain.
Quadruped
Come onto your hands and knees. Stack your shoulders directly above your hands and your knees directly under your hips. Look down at the floor. Lift your right arm in front of you, stopping when it is parallel to the ground. Simultaneously, lift your left leg until it is parallel to the ground. Hold both in the air for 20 seconds, lower and do the same with your opposite arm and leg. Repeat this exercise twice.
Stability Ball Plank
Kneel in front of a stability ball. Roll onto it and walk your hands out in front of the ball. Stop when only your knees and below are on the ball. Place your hands directly under your shoulders. Look down at the ground. Hold for 30 seconds and release. Roll the ball higher on your body to make this exercise easier. Increase intensity by placing your shins and below on the ball.
