Exercises to Ease Lower Back Pain
When lower back pain strikes, it strikes with a vengeance. During a bout with lower back pain, even simple daily activities become unbearable chores. While pain-relieving drugs can take the edge off, the only real solution is to understand the root cause of the pain and engage in a system of strengthening and stretching to take the strain off your back.
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Wall Squats
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While standing and leaning back against a wall with your heels about a foot away from the base of the wall, bend at the knees and hips (as though you were sitting in a chair) until your thighs are roughly parallel to the ground. Hold in the bent position for five to 10 seconds, then reverse and stand back up. Repeat for a total of at least 10 repetitions.
Straight Leg Raises
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While lying on the floor with one foot outstretched and the other bent at a 90 degree angle, raise the foot of the straight leg slightly off the ground (around 6 to 12 inches) and hold it suspended in midair for at least five seconds. Slowly lower it to the ground, then repeat for a total of 10 repetitions before switching legs and completing the same number with the opposite side.
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Ankle Pumps
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While lying on your back with feet fully outstretched, begin by pointing the toes of one foot forward as far as possible. You should feel a slight stretch in the calf. After doing this, reverse the motion by pulling the foot back as far as possible. That makes one repetition. Complete 10 repetitions per foot. This exercise strengthens the muscles of the lower leg, helping to take pressure off the back.
Partial Curl
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Lying on your back with knees bent at a 90 degree angle, initiate the movement by performing a partial sit-up, clenching your abdominal muscles so that your shoulders raise completely off the floor. Hold at the top position for three seconds, then slowly lower. That is one repetition. Complete for a total of 10, aiming to eventually work toward three sets of 10 repetitions.
Hip Extension
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While lying prone (face-down) on the ground with your feet outstretched, begin the movement by using your glutes to raise one of your feet off the ground to around 5 to 10 inches in the air. Hold in the top position for five seconds, then slowly lower and repeat with the other leg. Aim for three sets of 10 repetitions per leg to strengthen your glutes and loosen your hips, which will take pressure off your lower back. Be careful to keep your back flat and bend only at the hip while performing this exercise.
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