The National Institute of Neurological Disorders and Stroke says lower back pain is the second most common neurological complaint in the United States (behind only headaches), so it's safe to say that at some point in life almost everyone experiences some back pain, most often in the lower back. But strengthening back muscles and keeping them toned and flexible can help, not only to relieve back pain, but to prevent problems down the road. The main thing to remember with lower back exercises is not to overdo it and to stop if you experience new pain or discomfort.
Ankle and Knee Exercises
The American Academy of Orthopedic Surgeons recommends some low-stress exercises to start to restore some strength and flexibility to your back muscles. These include the "ankle pump," in which you lie flat on your back and move each ankle up and down 10 times; and the "heel slide," in which you lie on your back with your legs outstretched and slowly bend one knee, moving your ankle toward your bottom. Repeat 10 times with each leg.
Abdominal Contractions
Lie flat on your back with your knees bent and your hands resting below your ribs. Tighten your abdominal muscles as if squeezing your ribs to the ground. Hold for five seconds without holding your breath and then relax. Repeat 10 times.
Hamstring Stretch
This not only works the muscles in the lower back, but it helps keep your hamstrings flexible. That's important because they are among the most easily strained of the large muscle groups. The University of Michigan Health System recommends lying on your back with a rolled-up towel under your lower back for support. Bend one knee and interlock your fingers behind your thigh and lift your foot toward the ceiling slowly. Hold for 30 seconds and then lower your leg. Do this three times with each leg, but be careful not to strain your back or hamstring.
Cat and Camel Stretches
While on your hands and knees, slowly lift the middle of your back up toward the ceiling (like a cat) and lower your head. With your back slightly curved, hold for five seconds and repeat 10 times. Then, while still on your hands and knees, raise your hips while allowing your stomach to lower toward the floor. Raise your head and hold that position for five seconds. Repeat 10 times. The University of Michigan Health System cautions that if you have a herniated disk, ask your doctor before doing these or any other exercises.
