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Back Exercises for Low Back Pain

Lower back pain can be caused by cramping or tight muscles, an imbalance between upper and lower back strength, aging (muscles tighten as a person gets older) or even bulging or herniated discs in the lumbar vertebrae. While rest, ice and heat are usually prescribed the first few days to alleviate initial swelling and pain, a series of daily stretching and strength-building exercise can enhance mobility in the lower back and better increase the flow of blood (with its healing properties) flow to the area.

  1. About The Exercises

    • Stretching exercises should be performed first to loosen up tight lower back muscles and ligaments and get the blood flowing to the affected area. These exercises can be performed daily. Strength-building exercises further increase the flow of nutrients and oxygen to your lower back area. They should be limited to three to four times per week because more muscle tissues are torn down and muscles need a recovery period. Unless otherwise specified, do 10 repetitions of each exercise and hold each movement between two and five seconds.

    Stretching Exercises

    • If you have a herniated or bulging disc, it may help to bounce up and down on an exercise ball or firm mattress for several minutes to warm up. Marching on a small trampoline can also help alleviate lower back pain.

      Lie on the floor and extend both feet. Raise your right knee, grab it with both hands and slowly pull it toward your chest. Relax, extend your leg and repeat the same movement with your left leg. Repeat as indicated above.

      Next, bend both knees and pull them toward your chest. These first two exercises stretch the lower back and hip muscles and ligaments and can help alleviate pain from tight muscles.

      This time, extend both legs again. Slowly twist your body to the left and lift your right leg over your left one. Keep turning and stretch your right leg as far as you can. Hold it, then do the same movement with your left leg.

    Strength-Building Exercises

    • Lie on a hard floor with your knees propped up. Firmly press your lower back against the floor. Hold that movement then repeat it for the recommended 10 repetitions. This exercise can help build strength in lower back muscles near the spine for enhanced stability.

      While still on your back (knees pointing up), brace both feet and slowly raise your buttocks and lower back off the floor. This exercise can help your back pain by building strength in the upper lower back area.

      Kneel on a soft carpet or mat. Brace your hands, lift your right leg up and slowly extend it backward as far as you can. Hold that position, bring your leg down and repeat the movement on the opposite side. For additional exercises, see Reference 3 below.

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