Exercises For Low Back Pain

Low back pain can be a chronic and debilitating problem for many adults but fortunately doing continual exercises for low back pain can help to alleve many of those aches. If the lower back pain is chronic, it is important to seek medical attention before beginning any exercise.

Lower back pain is many time caused by things such as prolonged sitting or improper posture, stress, unhealthy lifestyles or excessive body weight. Proper stretching and low back pain exercises can do a lot to relieve many problems in the lumbar region of the body and keep back muscles strong.

Doing some exercises for lower back pain in the house where there is some down time can be easy and will not take too much time. Popular exercise for targeting the lower back are:

Beginner Exercises for Lower Back

With the back flat on the floor, perform 10 repetitions of each of the following:

• Straight Leg Raises while keeping the hips on the floor.
• Heel Slides while again keeping the core stable.
• Abdominal Contractions with legs straight on the floor and back flat for focus on the abs.
• Ankle Pumps

Intermediate Exercises for Low Back Pain

With the back flat on the floor, holding each leg for each exercise below for 30seconds :

• Single Knee to Chest Stretch
• Hamstring Stretch

Advanced Exercise for Lower Back Pain

• Hip Flexor Stretch
• Piriformis Stretch

Exercise balls can be used to add variation to the exercises. Exercise balls can also be used in lumbar stabilization exercises with routines on the floor, sitting or while standing. If there is a treadmill or stationary bike, keep the spine straight when doing the exercises on these machines.

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Low Back Pain Exercises

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For those who are kept at work most of the time, there are exercises for lower back pain that can be done in the office such as:

Heel Raises - Face the wall and place palm against the wall for support. Distribute weight evenly on both feet while standing. For 10 counts, raise heels slowly up and down.

Wall Squats – With your back against the wall, stand and plant your feet about a foot from the base of the wall. Move slowly to a squat position while tightening the abdominal muscles and with knees bent to 45 degrees. Get back to the beginning position and repeat ten times.

Discomfort caused by back pain can be relieved through exercises for lower back pain which strengthen back muscles. Whatever is the cause of back pain, these quick and helpful routines can make a huge improvement.

To learn more exercises for low back pain, read our past post titled best lower back pain exercises