Exercises for a Lower Back Injury

Whether it's from a muscle spasm or a muscle strain or simply tired muscles from poor posture, low back pain makes it difficult to exercise, walk or even sit. Treat the injury with ice immediately, switching to heat after a couple of days. You should experience relief from spasms and most strains within a few days. After pain lessens, begin an exercise program that will help prevent a recurrence.

Exercise 1

• Lie on your back, bend your knees with your feet flat on the floor and clasp your hands behind your head. Press the small of your back to the floor and tighten your butt and stomach muscles. Hold for a count of 5. Relax. Repeat the exercise 10 times.

Exercise 2

• From the same starting position, grab the front of one knee and pull it as close to your chest as you can. Hold for a count of 3, then straighten your leg completely before returning to the starting position. Repeat with your other knee. Do 10 repetitions with each knee.

Exercise 3

• From the same starting position, grab the front of both knees and pull them as close to your chest as you can. Hold for a count of 3, then return to the starting position, pause, then straighten your legs completely. Return to the starting position, and repeat for a total of 10 times.

Exercise 4

• From the same starting position, without using your hands, pull one knee to your chest, then extend it upward as far as possible. Try to straighten your knee with your leg pointed at the ceiling. Return your leg to the starting position by reversing your movements. Relax, then do the exercise with your alternate leg. Do 10 repetitions with each leg.

Exercise 5

• Roll over to your stomach and clasp your hands behind your back. Push your hands toward your feet, which should pull your shoulders back and pinch your shoulder blades together. At the same time, lift your head off the floor. Take a deep breath as you hold for a couple of seconds. Relax, and then repeat for a total of 10 reps.

Exercise 6

• Several times during the day, stand erect, look at the ceiling and place your hands behind your back. Grab one thumb with the other hand and pull it toward the floor. Try to rise on your toes as you pull. Relax, take a deep breath and repeat five times.

Advanced Exercise 1

• Do not attempt the advanced exercises until you are pain-free and have completed at least a week of Exercises 1 through 6.

  Lie on your back with your legs straight and your hands at your sides. Slowly lift one leg as high as you can, pause, then lower it back to the floor as slowly as you can. Repeat five times with each leg. When you first begin the exercise, it may be more comfortable to bend the alternate leg (keep your foot flat on the floor).

Advanced Exercise 2

• Stand so that you can reach the arm of a chair or a table. Grasp the table, then slowly squat until your knees are bent at nearly a 90-degree angle. Flex your head forward slightly. Slowly straighten your knees to a 45-degree angle, and bounce slightly two or three times before returning to a standing position. Repeat five times.

Advanced Exercise 3

• This is the bent-knee sit-up. Lie on your back with your knees bent. Fold your arms across your chest, putting each hand on its alternate shoulder. Pull up to a sitting position, keeping your knees bent. Hold for one count, then return to the starting position. Strapping on ankle weights or having someone hold your feet makes this exercise easier. Repeat 10 times at first, gradually increasing to 25 reps.

Preventive Maintenance Tip

• Put soft chairs and sofas on your "don't sit" list. Sitting for prolonged periods---especially with poor posture---is a common contributor to lower back pain. Use a rocking chair. Rocking rests the back by changing the muscle groups you use as you go through the range of motion. If you must sit for a long period, cross your legs or move your feet to engage different sets of back muscles.

Warning

• If severe back pain persists longer than two days and you have been treating it with rest and ice, you may need more than an exercise program. Make an appointment with your physician.