People who suffer from chronic low back pain secondary to nerve impingement or improper posture would benefit from doing lower back pain exercises. The objectives of these exercises are to promote proper posture, strengthen the trunk muscles which are the abdominals and back muscles and to stretch the tight muscles to facilitate proper movements and posture.
These exercises are usually taught by trained physical therapists during therapy sessions. However, doctors also introduce these to their patients who complain of low back pain to prevent aggravating the condition and initiate trunk muscle strengthening early on.
Lower back pain exercises consist of simple, basic and easy-to-follow exercises which patients can do at home or even at work during their break time. Constant repetition can promote stronger abdominals and back muscles thereby significantly minimizing the pain and promoting proper posture. Here are some of the most basic exercises;
1. Wall slides. You can do this very simple exercise by standing with your back against the wall. Make sure that the back of your head, shoulders and buttocks are against the wall. Put your right or left hand against your lower back (palm facing the wall) as if supporting the natural arc or “lordosis” of your lower back.
The heels of your feet must be approximately 3 inches away from the wall. This posture should be maintained while slowly sliding down against the wall and bending your knees carefully. This is one of the most basic lower back pain exercises that you can do at home or in your office during your break. Do the wall slides for around 10 to 15 repetitions preferably twice daily.
2. Pelvic tilt. Do this exercise lying down on your back. Bend your knees keeping both feet flat on the floor or exercise mat. Place one of your hands on your lower back with the palm against the floor or mat. Hold this position while attempting to press your lower back against your hand which is placed underneath it.
Hold it for 5 counts and relax. Repeat 10 to 15 times. This movement is called the pelvic tilt. You are actually tilting your pelvis backwards by pressing your lower back against the mat. In doing this, you will feel your abdominal muscles tightening as you hold the tilt longer.
3. One of the best lower back pain exercises is the deep lunge. This exercise stretches the muscles in front of your thigh (Quads) and abdomen. You can do this by kneeling on one knee. Put your other foot in front. Slowly lift the knee up and keep looking forward. Hold the position for 5 seconds and repeat 3 times on each side.
4. Knee-to-chest exercise. This exercise stretches your gluteal muscles or butt muscles. Lie on your back and then bring one knee up pulling it gently on your chest. Hold the position for 5 seconds and repeat for 5 times on each side.
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