Lower Back Pain Exercises

Effective back exercises for lower back pain includes the pelvic tilt, bridge lift, hip flexor stretch, lumbar side stretch and calf stretch. These back exercises are concentrated on increasing the flexibility of muscles that are tense and tight. This will in turn provide better stabilization of the spine. It will also correct imbalances of the muscles thus providing stability and support of the spinal column.

The pelvic tilt can easily be done by lying down on the floor with knees up, arms at the sides, palms and foot flat. Once in position, pull in your lower stomach muscles, tuck your seat under and flatten your back. Hold for 10 seconds, then relax and feel the low back curve return.

(Illustrations for Pelvic Tilt)

The Bridge lift exercise can be done by placing your feet on a bench, exercise ball or on the floor and scooping your pelvis upwards. While doing this, your rib cage should stay low to reduce any irritation to your spinal muscles.

(Illustration for Bridge Lift with Feet on Floor)

The Hip Flexor Stretch can be done by bringing one foot forward in a bent knee with 90 degree angle, while your other leg is on the floor behind you. This is a very simple stretching exercise that will open up the muscles of your back on the side of the spine near your hips. To deepen stretch, you can squeeze your glutes with each breath you exhale.

(Illustration for Hip Flexor Stretch)

The Lumbar side stretch can be done by bringing your legs wide with your knees bent while sitting or standing. Once in position, simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head.

(Illustration for Lumbar Side Stretch)

The Calf Stretch may not seem related to your spine but it actually is. This can easily be done by Stepping on the edge of a stair and leaning forward.

(Illustration for Calf Stretch)