Exercises for Core Muscles for Back Pain

Strengthening your stomach and spinal muscles can be invaluable in overcoming lower back pain. While much physical therapy must take place in the presence of a licensed supervisor, your doctor may encourage you to try exercises at home. Many of these exercises require little or no equipment, and can be done safely as long as you follow your doctor's guidelines, practice proper form and take care not to over-exert yourself.

Basic Exercises

• Start easy. Exercise 10 to 30 minutes, two or three times a day, depending on what your doctor advises. Heel slides, abdominal contractions and straight-leg raises will help develop your stomach muscles without causing undue stress on the rest of your body. Wall squats will help strengthen the muscles around the spine.

  To do a heel slide, lie on your back (using a mat is best) and slide your heel toward your body, bending the knee. Return slowly to your original position. Perform a set of 10 with each leg.

  Abdominal contractions are like the first part of a sit-up. Lie on your back, bend your knees and put your hands just below your ribs. Tighten your abdominal muscles, continue breathing, hold for five seconds and relax. Perform a set of 10.

  To perform a straight-leg raise, lie on your back with one knee straight and the other bent. Lift the straight leg slowly 6 to 12 inches from the ground. Hold for a five count, lower the leg slowly and repeat for a set of 10 for each leg.

  For a wall squat, stand with your back against the wall, then slowly walk your feet about 12 inches from the body. Bend the knees to about 45 degrees, return slowly and repeat for a set of 10 for each leg.

Intermediate Exercises

• Work your way to harder exercises. Beginning exercises will prepare you for harder ones,such as the single-knee stretch, the hamstring stretch and a back-stabilizing exercise with a Swiss ball. Start with the single-knee stretch, a harder version of the heel slide. Lie on your back, grab the back of your right knee with your right hand and bring the knee to your chest. Hold for 20 seconds. Relax and repeat for a set of five with each leg.

  For the hamstring stretch, lie on your back with your knees bent. Grab the back of your right knee with your right hand and extend your leg upward until you feel a stretch in your hamstring. Hold for 20 seconds, and perform five stretches for each leg.

  The standing stability ball exercise is a harder version of the wall squat. Place a Swiss stability ball between the wall and your lower back. Bend your knees slowly to at least 45 degrees and no more than 90 degrees. Hold for five seconds. Repeat with your arms over your head.

Advanced Exercises

• Perform more intense exercises upon your doctor's advice. Hip flexor stretches, piriformis stretches and another back-stabilizing ball exercise will greatly increase the strength of your core muscles.

  For the hip flexor stretch, lie on your back near the edge of your bed, holding your knees to your chest. Lower one leg slowly, keeping your knee bent, until you feel a stretch in your hip. Hold for 20 seconds and perform five with each leg.

  The piriformis stretch is a bit more complicated. Lie on your back with your knees bent, and cross your right leg over your left. Pull your left knee to your chest until you feel a stretch. Hold for 20 seconds, relax and perform five with each leg.

  For an advanced stability ball exercise, lie facing down on the ball. Using your hands, walk forward so the ball rolls down your midsection. Stop when it reaches your legs. Once you are comfortable with your balance, make the exercise more intense by raising one arm alternately above your head, or performing push-ups.

Aerobic Exercises

• Aerobic exercises can strengthen the spine as well as the heart. Ride a stationary bike for 20 to 30 minutes or walk on a treadmill for half an hour, keeping your spine straight and your stomach muscles tight throughout.