Lower Back (Page 2 of 2)

Exercise Movements that Can Cause or Aggravate Lower Back Pain

• Hyperextension exercises such as the “donkey kick” can cause or aggravate low back problems.  
• Repetitive flexion type exercises can cause degenerative changes, most commonly at the lower back area, because of the hinge action at this site.  
• Overstitching exercises such as yoga “plow” position can irritate nerve tissue. 
• Jumping stress exercises such as jumping on one leg with the spine in an extended position places a shearing stress on the lower back area.  
• Explosive weight training exercises such as a clean and jerk, military press, or dead lift can cause undue lower back stress.

Exercise for Treatment and Prevention of Lower Back Pain

Hamstring Stretch
Instructions: Lie on your back with one leg straight in front of you and the other bent so that your thigh is resting on your chest. Hold onto the ankle of your bent leg and slowly try to straighten your leg. Keep the lower back on the floor as you straighten your leg. Hold for 10 to 30 seconds, making sure that the stretch does not feel painful. Switch to the other leg, and do the same. Repeat 5 times.

Bent-Knee Sit Ups
Instructions: Lie on your back, with knees bent and feet and lower back on the floor. Place your arms across your chest with the finger of each hand touching the shoulders. Slowly raise your head and shoulders slightly off the floor, using your stomach muscles. Hold for 10-15 seconds, then relax. Repeat the sequence 5 to 10 times, increasing the number of repetitions as our fitness level improves.

Pelvic Tilt
Instructions: Lie on your back, with your back slightly arched, with knees bent and feet flat on the floor. Slowly tighten your stomach and buttocks muscles as you press your lower back onto the floor. Hold for 10 seconds and then relax. Repeat 5 to 10 times.

Leg Lift
Instructions: Lie on the floor with one leg straight in front of you and the other bent with your foot positioned across from your other leg’s knee. Slowly raise your straightened leg as far up as you can. Hold for 10 seconds. Then, slowly lower your leg to the floor. Repeat 5 times. Relax. Switch leg positions and repeat the same sequence with the other leg. 

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