Exercises for low back pain are usually quite easy to do, and many of them can be performed in the comfort and privacy of one's own home. People who have injured their backs generally need to begin the recovery process slowly. One of the best things that can be done for a lower back problem is to lie on the floor, on the back, with one or two pillows under bent knees. Or the feet can rest either on the floor or on a chair. The position chosen should be the one that is the most comfortable for the injured person. This should provide some immediate relief for most people suffering with lower back issues.
The best exercises for low back pain are generally those that stretch and strengthen the back and abdominal muscles. Strengthening these muscles can help to prevent future back problems from occurring. Keeping these muscles strong may also help to keep one's spine in the proper position, and help to maintain good posture. Many professionals believe that these are key components in helping people to maintain healthy, pain-free backs.
Prior to participating in exercises for low back pain, some experts believe that it is important for patients to warm up with some light aerobic activity, such as walking. For people with disk problems, however, this may not be possible or recommended. After a brief warm-up period, patients can participate in a number of different exercises that will help them to strengthen their backs.
Popular exercises for low back pain include the lying supine hamstring stretch. To begin this exercise, a person should lie on his back, on the floor, with some type of soft support under the lower back. He can then extend his left leg, with the knee straight. Raise the right knee, at the hip, so that it is pointing up. While using both hands to support the right thigh, the exerciser should straighten the knee, and point the foot upward. This movement should stretch the back side of the thigh, or hamstring. The exercisers should hold this pose for at least 30 seconds, and repeat it twice before repeating it with the other leg.
Another popular exercise is called the cat stretch. While on the hands and knees on the floor, keep the hands under the shoulders and knees under the hips. Let the head drop down, while tucking the hips under and raising the middle of the back as high as possible. Try to create a gradual curve of the back towards the ceiling. Hold the position for about five seconds, and then repeat ten times slowly.
