Physical rehabilitation through exercise is an important tool to overcome leg and lower back pain, according to the Mayo Clinic. Exercises to reduce or eliminate leg and lower back pain include strength and endurance training, flexibility exercises and stretching. Additionally, exercise can help reduce the risk of back injuries and prevent continued back pain.
Beginner Exercises
When you first develop the back pain or after you receive surgery or other treatment for your back and leg pain, start with light exercises, report doctors at the American Academy of Orthopaedic Surgeons. The sooner you start on beginning exercises, the quicker you can get relief and avoid atrophy. Start by lying on your back and moving your ankles up and down. Feel the stretch up your leg and to your lower back by lying on your back and sliding your heel up towards your buttocks. Remain on your back and place your hands over your stomach and raise your knees. Tighten your abdominal muscles and hold for a count of five. Release and repeat. Perform 10 repetitions of each exercise at least two or three times a day to get pain relief and strengthen your muscles until you are ready for more strenuous movements.
Intermediate Exercises
Intermediate exercises should be started as soon as you are ambulatory. You can do a wide range of mild exercises at home or with a physical therapist. Mayo Clinic doctors recommend exercises that build strength and flexibility. During the second phase of your rehabilitation, you want to concentrate on stretching exercises and building your endurance to take on more strenuous workouts without straining or re-injuring your back. One intermediate exercise involves lying on your back and pulling one leg up toward your chest while your knee is bent. While in that position, grab your leg behind your thigh and gently pull. Then straighten your leg and pull again. Start to bring in exercise equipment during this phase of your routine, such as a stability ball. You can use the ball to rest your knees over and stretch. You could also stand against a wall with the ball between your back and the wall for squats. As you gain strength and your pain is reduced, increase the number of repetitions from 10 to 20.
Extensions
As you progress and return to your regular workouts that may include aerobics, sports and more extensive weight lifting, you need to take precautions to avoid back pain. Extensions are good exercises to relieve sciatica pain and other conditions that cause back pain. The sciatica is the main nerve that runs from your back down your legs and is used extensively when running or cycling. Extensions relieve and avert pain and serve to keep your ligaments strong and limber to support the nerve. Take time for exercises, such as isometrics. For these, lie on your stomach, propped up on your elbows. Then press your hips into the floor and hold for five seconds. Release and repeat 10 times. Gradually increase the amount of time you hold the pressure until you can easily maintain the position for 30 seconds at a time.
