Low back pain can be debilitating and make you want to stop all activity. This isn't always the best solution. There are some exercises that we can do to help support and strengthen the muscles in our back.
Finding activities that feel best for you makes it easier to stick with and minimize further injury. The following are some exercises that may help improve flexibility and strength in your lower back. Keep in mind, you should feel a stretch and not move into pain with these activities. Remember to always check with your provider first before starting any exercise regimen.
Single Knee to Chest:
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Lay down with your back flat on the ground, knees bent, and feet flat on the floor.
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Using both hands grab below your right knee and pull your knee to your chest.
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Tighten your abdomen and press your spine to the floor.
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Hold for 30 seconds. Return to the starting position and repeat on the left leg.
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Repeat that 3 times.
Double Knees to Chest:
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You will do the same motion as the single knee to chest, but now pull both knees into your chest at the same time.
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Hold for 30 seconds and repeat 3 times.
Lower Trunk Rotation:
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Lay down flat on your back with knees bent, feet flat on the floor, and hands relaxed down by your side.
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Slowly rotate both knees to your right side. Hold for 30 seconds.
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Slowly bring them up and rotate them to the left side.
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Repeat 3 times on each side.
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If in a wheelchair, try this exercise seated with knees bent at 90 degrees. Place hands on hips and rotate your torso to your right as far as you can go comfortably. Then repeat to your left.
Seated Lower Back Rotation Stretch:
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Sit on an armless chair, stool, or edge of your bed with your feet flat on the floor.
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Cross your right leg over your left leg.
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Press your left elbow on the outside of your right leg, twist, and hold the stretch for 30 seconds.
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Repeat on the other side. Repeat on each side 3 times
You can also try to find a low-impact activity that doesn’t put pressure on your lower back such as walking, swimming, riding a stationary bike, or some low-impact aerobics. Some exercises can also be done lying on your bed. If you experience low back pain discuss the pain with your provider and always receive clearance first before beginning a new exercise routine. To maintain flexibility and keep pain at bay, aim to stretch daily, but at a minimum 3 days per week.