When you experience low back pain, you might think resting is the best remedy, but moving is good for your back. Exercises for lower back pain can strengthen back, leg, and stomach muscles. They help support your spine, relieving back pain. Before starting an exercise regimen, always talk to your doctor for advice as to the benefits and which activities will be best for your condition. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful. The following are some exercises to try or avoid when dealing with low back pain.
Avoid: Toe Touches - standing toe touches put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.
Try: Partial Crunches - can strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross your arms over your chest, tighten your stomach muscles, and raise your shoulders off the floor. Breath out as you raise your shoulders, hold for a couple of seconds, then slowly lower back down. Repeat 8-12 times. Proper form prevents excessive stress on your lower back. Your feet, tailbone, and lower back should remain in contact with the floor. Any mild discomfort felt at the start of exercises should disappear as muscles become stronger, but if pain is more than mild and lasts longer than 15 minutes during exercise, stop the exercise and contact your doctor.
Avoid: Sit-Ups - although you might think sit-ups can strengthen your core or abdominal muscles, most people tend to use muscles in the hips when doing sit-ups. They may also put a lot of pressure on the discs in your spine.
Try: Hamstring Stretches - lie on your back and bend one knee with your foot flat on the floor. Loop a towel under the ball of your opposite foot, straighten that knee and slowly pull back on the towel, extending the leg up toward your head. You should feel a gentle stretch down the back of your leg. Hold this pose for 15-30 seconds. Do the stretch 2-4 times with each leg.
Avoid: Leg Lifts - they are sometimes suggested to strengthen your core or abdominal muscles. Lifting both legs together while lying on your back is a very demanding exercise on the core. If back and stomach muscles are weak this activity can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Keep your back flat on the floor. Slowly lift the straight leg up to about 6 inches and hold a few seconds, lower the leg slowly. Repeat this activity 10 times, then switch legs.
Try: Wall-sits - stand 10-12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat this activity 8-12 times.
Try: Press-up Back Extensions - lie on your stomach with your hands under your shoulders. Push your hands so your shoulders begin to lift off the floor. If it’s comfortable for you, slide your elbows on the floor directly under your shoulders and hold this position for about 10 seconds. Repeat activity 8-10 times.
Try: Bird Dog Pose - start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep your hips level, hold for 5 seconds and then switch to the other leg. Repeat 8-12 times for each leg, then try to lengthen the time you hold the position. As you gain strengthen and balance attempt to lift and extend your opposite arm in front of you for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be kept steady and maintained.
Try: Bridging - lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold for 6 seconds, then slowly lower your hips to the floor and rest 10 seconds. Repeat this exercise 8-12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior to and throughout the lift.
Spending just a few minutes each day doing some basic exercises will strengthen muscles in your back, stomach, arms, and legs. Movement is good for the back and making a lifestyle choice to be more active can lessen back strains and pains.
