Low Back Ache & Spinal Stabilization Exercises for Athletes

Athletes can get injured and suffer lower back pain. Injuries can include muscle strains, strained ligaments and even bulging or herniated discs. Lower back pain usually occurs in the lumbar region where the back is arched. Though this region is arched to act as a shock absorber to the spine, it is an area that is frequently injured while playing certain sports (i.e. football). However, an athlete can alleviate lower back pain by performing certain stretching and strength-building exercises which can help stabilize the spine.

About the Exercises

• Spine stabilization exercises are designed for building flexibility in lower back and adjacent muscles (abdomen, buttocks). Stretching exercises can help prepare your lower back muscles for some of the more demanding strength-building exercises. Strength-building exercises are designed to take pressure off the spine and lower back for pain relief and better support. All types of exercise promote blood flow to the lower back which alleviates pain by supplying muscles, ligaments and joints with oxygen and nutrients. Unless otherwise specified, perform 10 repetitions of each exercise while holding each movement for 2-5 seconds.

Stretching Exercises

• Lie down on the floor with both legs fully extended. Raise your right leg, grab your knee with both hands and pull it toward your chest. Hold that position, lower your leg and repeat the movement with the other leg.

  Next, grab both knees and pull them toward your chest. Hold that position, then relax. Repeat for the recommended number of repetitions.

  Finally, extend both of your legs. Slowly twist your body to the left and place your right leg over your left one. Stretch as far as you can, hold that movement, then repeat the motion with your other leg.

  While still on your back, point both knees upward with both feet on the floor. Squeeze your buttocks and press your lower back against the floor.

  Finally, extend both legs. Slowly twist your body to the left and place your right leg over your left one. Stretch as far as possible then repeat the movement with the other leg.

Strength-Building Exercises

• The following exercises will help build strength in your lower back and adjacent muscles which takes stress off the lower back:

  Lie on the floor, point your knees upward, brace both feet and slowly lift you buttocks and lower back off the floor. Hold the movement, then relax.

  While lying on the floor, both legs extended, lift both feet off the floor about six inches. Move them up and down between 6-12 inches for as many repetitions as you can perform.

  Stand with your back against the wall and feet about 18 inches away from it. Slowly slide down the wall until your legs are parallel with the floor. Hold for 5 seconds then slide back up the wall.