 To start with, take it easy on your new exercise program
Begin any exercise program slowly. If your back hurts, talk to your doctor or a physical therapist before starting to exercise. Stop if the pain gets worse or if you experience leg pain or numbness. Avoid exercises that increase stress on the spine, such as straight-leg toe touches or backward bends. Before working out, always warm up
and then gently stretch. Do the exercises at least three or four times a week.
Press Up
While lying on your stomach, press upper body off the floor by straightening your elbows. Hold for 5 seconds, and then let your back relax as you lower your torso. Repeat 10 times.
Pelvic Tilt (to strengthen abdominals)
Lie on back with knees bent, feet flat on the floor, and arms to your sides. Tighten abdominal muscles so that the small of back presses against floor. Hold for 5 seconds, and then relax. Repeat 10 times.
Bridge (to strengthen lower back)
Lie on back with knees bent, feet flat on floor, and arms at sides. Tighten abdominal and buttock muscles and slowly raise hips, so body forms a bridge. Hold for 5-10 seconds, and then slowly lower body. Repeat 10 times.
Straight Leg Raises (to strengthen abdominals)
Lie on back with one leg straight and one knee bent (foot flat on floor). Tighten your abdominal muscles to stabilize the lower back. Slowly lift straight leg to 6 to 12 inches and hold for 5 seconds. Slowly lower, and repeat 10-20 times. Switch legs.
Lumbar Stretch
While lying on your back, clasp one hand under each knee. Gently pull both knees toward your chest, pressing the lower back to the floor. Hold for 10-20 seconds, relax, and then repeat. Alternatives: Pull one knee to your chest, and then switch legs. You can also do this in bed: Lie with buttocks near edge of bed; hold both knees to your chest; release one leg and slowly lower that foot towards floor; hold stretch and repeat.
Hamstring Stretch
Lie on your back with legs bent. Grab one thigh behind the knee until you feel the stretch behind the thigh. Hold for 20 seconds, relax, repeat 8-10 times; and then switch legs. You can also use a rope or towel to gently pull your leg upright, as shown here.
Wall Squat (strengthens the back, hip and thigh muscles)
With your back flat against a wall, squat until your upper legs are at a 45-degree angle to the wall. Hold for 1 minute while tightening abdominal and buttock muscles and keeping knees aligned over feet. Slowly return to a standing position. Repeat several times.
Something to Remember
Walking, swimming (but not the butterfly or breast stroke, which can put excessive strain on the lower back), and cycling are also good for the back. Sports that involve lifting, twisting, excessive arching of the spine, jumping, sudden starts and stops, and/or collisions with other players (including racket sports, golf bowling, football, and basketball) are usually not recommended for people with chronic back problems.
Final Note
Don’t think that you can stop exercising when your back pain goes away. Continuing to exercise will help keep your back healthy.
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