Are you wondering if you need a specific lower or middle back pain exercise for your particular condition? If you are a healthy, active adult, and your daily schedule keeps you on the move, you may not need a specialized back pain exercise routine. If not, you’ll benefit from exercises for lower and middle back pain that focuses on strengthening and stretching the muscles that keep your back strong, as well as those that help support its work.
The abdominal muscles, for instance, keep the spine stabilized; the large muscles of hip and thigh (the gluteus, quadriceps, and hamstrings) help perform lifting tasks; and a flexible spine, shoulders, and pelvis allow the normal curves of the spine to be maintained. So any lower back pain exercises that help strengthen these areas are worth doing regularly.
There are many exercises for lower back pain that condition the muscles of your body and back – be sure to use only those that are appropriate for you. With any back pain exercise program, start slowly, move slowly, and gradually increase the repetitions only once you feel comfortable with the effort involved.
This is one of the easier lower back pain exercises that can make a big difference to the strength of your sore muscle groups. Lie on your back with legs together, knees bent, feet flat on the floor, and your arms above your head. Push the small of your back flat to the floor, simultaneously tightening your abdominal muscles and buttocks. Hold for five seconds and relax. Repeat five times.
Lie on your back with legs together, knees bent, feet flat on the floor, and your arms above your head. Slowly raise one leg while straightening it, raising it as far as possible. Hold for five seconds, and slowly bend your knee and return to starting position. Repeat five times with each leg.
Lie on your back with legs together, knees bent, feet flat on the floor, and your arms crossed over your chest. Slowly raise your head and shoulders. Continue raising, stretching your hands to your knees. Hold for five seconds, and then slowly return to the starting position. Repeat five times. For a variation, when your head and shoulders are up, stretch your right shoulder toward your left knee, and hold for five seconds. Then reverse. To intensify the exercise, keep your hands above your head. When doing any lower back pain exercises that involve sit-ups in this way, never lock your hands behind your head as this will make it tempting to pull yourself up with your hands, putting extra and undue strain on your neck and upper back.
Straight Back Bend
Stand with your feet about six inches apart, arms to your side. Keeping your back straight, bend your knees and hips until your thighs are parallel to the floor. Hold for five seconds, return to standing position. Repeat five times.
Sit on the floor, legs straight out in front of you with toes up, heels no more than six inches apart. Bend forward, slowly reaching for your toes. Hold forward position for five seconds, and slowly return to the starting position. Repeat five times.
Stand straight, with the palm of your right hand on a wall or the back of a chair for balance. Grasp your left ankle with your left hand, and gently pull it back and up. Hold five seconds. Relax. Repeat three times with each leg. If you need to, use a folded towel to “lasso” your ankle.
Back Rest – For After You’re Performed All Your Lower Back Pain Exercises
Lie flat on your back, with the lower half of your legs on a chair so that your lower legs form a right angle with your thighs, which are at a right angle to your trunk. Remain for ten minutes.
Try to perform these lower back pain exercises 2 or 3 times a week, but don’t overdo it. Don’t do these exercises for lower back pain every day – every other day is plenty, as that also gives your muscles a day in between to recuperate and rebuild. If any one back pain exercise is causing any long term pain then you should stop it immediately and try some others.