Lower Back Pain Stregthening Exercises

Lower back exercises are ideal for people who need to strengthen their back. However, people also need to consult a doctor or physical therapist before beginning a regimen of low back exercises. Some physical activities will actually make lower back pain worse, including straight leg, bent leg and partial sit-ups, toe touches, leg lifts and pressing or curling heavy weights.

  1. Flexibility

    • Flexibility exercises improve the strength of the low back. Here is an exercise recommended by the American Academy of Orthopaedic Specialists (AAOS). Lie flat on your back on the floor with your legs together. Take turns contracting your hip and abdominal muscles for a few seconds. Next, you are ready to pull one knee to your chest. Hold the stretch while it is comfortable and then release. Repeat this action with the other leg. AAOS notes that you should keep your head and lower back muscles on the floor.

    Posture

    • The National Athletic Trainers' Association (NATA) notes that lower back exercises prevent back pain. Warming up the muscles is essential prior to exercise. One important recommendation is to work on your posture whether you are sitting, standing or walking. Before you exercise, you can use activities that benefit posture and the back, including tai-chi, yoga, Pilates and swimming, according to NATA.

    Lumbar Stabilization

    • According to the Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT), another technique to protect your low back is the stabilization of the spine. NISMAT recommends beginning in a kneeling position with your back in a neutral position. Contract the buttocks and abdominal muscles and position your hands on your hips. Next, raise your right foot and set it down on the floor in front of you. Do a simple forward lunge with the movement at your hips. After holding for 3 seconds, step back into the kneeling position. After 10 repetitions, perform the same exercise with your left leg.