Lower Back Pain

When lower back pain is mild to moderate, starting a new exercise routine can enhance overall flexibility and endurance while reducing the severity of pain. Though you should consult with a physician regarding any planned exercise routine, the following exercises have been shown to help alleviate lower back pain.

Abdominal Contractions

Generally completed in sets of 10, abdominal contractions strengthen the abdominal muscles, which helps stabilize the SI joint area. To complete an abdominal contraction, lay down on the floor with your back flat and knees bent. With arms on your chest, tighten abdominals and hold for five seconds – without holding your breath. Prior to starting the next contraction, rest for at least 5 seconds.

Ankle Pumps

This exercise can be completed before or after abdominal contractions. While lying on your back, slowly lift one ankle and gently let it down. By completing this exercise 10 times with each ankle, you can build leg muscle and alleviate pressure on the lower back.

Heel Raises

If lying on the floor is difficult, heel raises in sets of 10 are quick and easy exercises that can be completed by standing. While standing near a wall for support if needed, place even weight on both feet and carefully raise your heels before gently lowering them.