Lower Back

If you suffer from lower back pain or have had back surgery in the past, your doctor will most likely recommend a regular back exercise program. Back pain is never to be taken lightly, and so it is important that you review any recommended back exercise program with you doctor until you are confident that you can perform each exercise correctly.

Performing back exercises, or any exercises, incorrectly can actually cause strain on your back. Remember that no lower back exercise should cause you pain. Below are a few exercises that your doctor might recommend for your back exercise program.

Knee Hug

This part of your back exercise program is great for stretching the back muscles. Lie flat on your back and bring your knees to your chest, keeping your legs together. Roll your chin to your chest and wrap your arms around your legs. Hold this pose for about fifteen seconds, and then release.

Elevated Stretch

Add this exercise to your back exercise program to help strengthen your lower back muscles. Get onto your hands and knees on the floor. Raise your right leg and left arm so that they are parallel to the floor. Hold this pose for two seconds, and then slowly lower your arm and leg to the resting position. Repeat using your left leg and right arm. Continue alternating arms and legs. Doing one set of ten to start with.

Lying Stretch

This exercise is similar to the elevated stretch, but performed lying face down on the floor. Begin by lying face down on the floor. Raise your right leg and left arm upward. Only go as far as is comfortable. Hold this pose for ten to twelve seconds, and the slowly lower your arm and leg to the resting position. Repeat using your left leg and right arm. Continue alternating arms and legs. Doing one set of ten to start with.

Back Extension

Lying face down on the floor. Hook your heels under a couch or chair. Slowly lift your chest up off the floor as high as possible. Only go as far as comfortable. Be sure to keep your arms straight at your sides and do not push your arms against the floor. This exercise helps strengthen your lower back muscles.

Cat and Camel

This exercise is great for stretching the back muscles. It gets the name from the look of the two main poses held during this exercise. Begin by getting on the floor on your hands and knees. Relax and slowly allow your lower back to sink towards the floor, arching your back. You may want to slightly raise your chin for a little help. This is the cat pose. Hold this pose for a few seconds, and then raise your lower back towards the ceiling, rounding your back. You may want to slightly lower your chin towards your chest for a little help. This is the camel pose.

Tail Wag

This fun back exercise will help loosen your lower back muscles. Start by getting on your hands and knees. Keep your neck relaxed, looking towards the floor. Slowly move your right hip sideways towards your right shoulder. Return to the starting position, and then slowly move your left hip sideways towards your left shoulder. Be sure to keep your shoulders straight and still, and do not arch or round your back. You should feel like you are wagging your tail!

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or physical exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read.

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