Low Back Rehab Exercises

The National Institute of Neurological Disorders and Stroke reports that back pain is the second most common neurological ailment in the country. Only headaches top it. The institute also reports that U.S. residents spend at least $50 billion each year to treat their back pain. Fortunately, you can perform several exercises to help rehab your aching back.

Strengthening Back Muscles

• Doctors recommend exercise as the most effective way to recover from low back pain. That's because the right exercises can strengthen the back and abdominal muscles, which can ease or eliminate many causes of back pain.
  Before starting any exercise plan, it's important to first meet with your doctor or a physical therapist recommended by your physician. These experts will be able to develop a rehabilitation program designed to meet your needs. They'll tell you which exercises are best for your particular form of lower back pain. And, just as importantly, they'll be able to tell you which exercises to avoid.
  If you perform the wrong exercises, you run the risk of increasing rather than lessening your back pain.

The Best Back Exercises

• The National Institute of Neurological Disorders recommends a wide range of exercises that are good for strengthening back muscles. These include stretching, swimming, walking and some strength exercises. Yoga can also help by stretching muscles.
  Start your rehab exercises with some simple stretches. A popular one is the cat stretch. Get on all fours and arch your back high in the air, much like a cat does. Hold this position for about three seconds, then return to the starting position for three more seconds. Repeat this routine 10 times.
  The Superman exercise is also a good one for lower back pain. Lie flat on the floor on your stomach. Stretch your arms and hands in front of you and slightly in the air. Do the same with your legs and feet. You should now look like Superman flying. Hold this pose for a count of five, return to your starting position and then start over. Do this routine for 10 to 15 repetitions.
  The plank routine can strengthen your back muscles, too. Get on all fours on the floor and then lift your body up while keeping your palms flat on the floor, your legs stretched fully behind you and the tips of your toes pressed against the ground. When you do this move properly, you'll look as if you're ready to do some push-ups. With the plank, though, the goal is to hold yourself in this position for as long as possible.

Exercise Caution

• Regular exercise is a key step in rehabilitating your aching lower back. You do have to use some caution, though. Some pain is normal, especially when you're beginning a new exercise routine, as it can take some time for your muscles to adjust to regular physical activity. Pain should never be intense, though. You should also be concerned if pain lasts longer than two weeks. Schedule a visit with your doctor in either instance.