Chronic lower back pain, discomfort that lasts for three or more months, is a common condition among adults. This type of pain is typically a result of core musculature weakness and tightness from lack of physical activity. According to Dr. Jill A. Hayden's 2005 report in the Annals of Internal Medicine Journal, chronic lower back pain can be alleviated with consistent participation in an exercise routine meant to increase strength and flexibility.
Abdominal Strength
Abdominal muscles can be strengthened will exercise. The pelvic tilt's starting position is lying on the back with knees bent and feet on the floor. The lower back should be pushed down to the floor, taking out the natural arch created when first lying in this position. It should be held for five to 10 seconds and repeated 10 times.
The abdominal curl begins in the same position as the pelvic tilt, by lying on the back with knees bent and feet flat. Keeping hands straight up towards the ceiling, the shoulders should curl up slowly and under control, then lower back down. It should be repeated 15 to 25 times.
Additional Core Strength
Strength in the lower back and hips is also instrumental in creating a stable core to relieve and prevent back pain.
The bridge is completed by starting in the same position as the pelvic tilt, but now requires lifting of the lower back and glutes until a straight line is created from the knees to the shoulders. Hold up in the position for five to 10 seconds. Repeat 10 times.
Prone hip extension is done by lying on the stomach with hands under the shoulders and elbows tucked in. Keeping both legs straight, one is lifted from the heel up to the ceiling. Hold for two seconds. Repeat 10 times on each leg.
Flexibility
While in the sitting position, the hamstring muscles are kept in a shortened state, which over time causes them to tighten, pull on the pelvic structure and force the back to arch slightly.
The lying supine hamstring stretch is done by lying flat on your back with straight legs, then using the hands to grip just above the knee on one of the straight legs to pull it up and toward the chest. Hold the stretch for 30 seconds and repeat twice on each leg.
Exercises To Avoid
According to the University of Michigan Health System, some exercises can cause the lower back to strain, such as bouncy movements, performing crunches while the legs are straight and performing lower abdominal exercises that require the legs to be extended and lifted together.
