If you are suffering from lower back pain, regular lower back exercises can restore the strength of your back and enable you to return to everyday activities gradually, according to the American Academy of Orthopedic Surgeons. Aside from strengthening your back, exercises for the lower back can also help improve your posture, physical endurance and athletic capabilities. In addition, a good lower back exercise can enhance your backbone’s flexibility.
Knee to Chest
With your back flat on the floor or any even, solid surface, place your hands behind one thigh and pull it upward to the chest. The other leg should remain stretched and flat. Hold this position for about 30 seconds. Put your leg down, and then repeat the process with the other leg. Do this at least 20 times per session.
Tilting the Pelvic Area
With your back flat any even, solid surface; bend your knees with both feet flat on the surface. Pull your lower abdominal muscles upward and inward, as if you are pulling your belly button into your spine or pretend like you got punched in your stomach. This will push the small portion of your back right above the back pelvic area while keeping your back flat. Breathe in and out then hold that position for five seconds without holding your breath. Repeat every five-second interval for 15 times.
With your back flat on the floor or any even, solid surface, bend your knees with both feet flat on the surface. Cross your arms across your chest. Turn your head to the right while turning your bent knees to the left. Slightly lift your legs as you turn your knees. Let your knees relax as they go down. Avoid applying force, which may cause pain. Then, bring your knees and head back their original starting positions. Repeat the entire process, this time turning your head to the left while turning your bent knees to the right. Complete at least 10 times on each side.
If you prefer exercising your lower back while standing instead of lying down, then the wall squat exercise is for you. First, lean your back against the wall before walking your feet up to 12 inches forward. Then, slowly bend both your knees at a 45-degree angle while keeping your abdominal muscles tight. Hold this position for about five seconds before gradually returning to the upright position. Repeat the process 10 times.
Assume the standing position and keep your weight evenly distributed on both feet. Then, slowly raise your heels up and down, keeping your toes flat on the floor. Hold heels up for up to three seconds before you bring them down each time. It is better to do this while facing the wall so that you can place your hand on the wall for better support. Repeat the process 10 times.