Exercises to Strengthen Your Low Back

Low back stretch

Stretching can help make you more flexible and increase your range of motion. Stretch only as much as you are able. Stretch slowly, and don't push your stretch to the limit. If at any point you feel pain while stretching, this is your (temporary) limit.

• Lie on your back with your knees bent and both feet on the ground.

• Slowly raise your left knee to your chest as you flatten your low back against the floor. Hold for 20 seconds.

• Relax and repeat the exercise with your right knee.

• Do 3 to 5 of these exercises for each leg.

• Repeat the exercise, but this time hug both knees to your chest at the same time.

Building low back strength

Start your exercise routine with 10 to 30 minutes a day, 1 to 3 times a day.

Caution: If you have a previous back or spine injury, or have vertebral disc disease, talk to your health care provider before you start these exercises.

Initial exercises

Lying on your back:

1. Ankle pumps. Move your ankles (foot) up and down, toward your head, and then away. Repeat 10 times with each foot.

2. Heel slides. Slowly bend your knee, drawing the heel of your foot toward you. Then slide your heel and foot from you, straightening your knee. Don't lift your foot off the floor (this is not a leg lift).

3. Abdominal contraction. Bend your knees and put your hands on your stomach. Tighten your stomach muscles, and try to pull your belly button towards your spine. Do not hold your breath. Hold for 5 seconds, then relax. Repeat 10 times.

4. Straight leg raise. Bend one leg at the knee and keep the other leg straight. Tighten your stomach muscles, and try to pull your belly button towards your spine. Slowly lift your straight leg 6 to 12 inches off the floor and hold for up to 5 seconds. Lower your leg slowly. Repeat 10 times on each side.

Standing:

1. Wall squats. Stand with your back against the wall. Move your feet about 12 inches away from the wall. Tighten your stomach muscles, and slowly bend your knees until they are at about a 45-degree angle. Don't go down too far. Hold about 5 seconds. Then slowly return to your starting position. Repeat 10 times.

2. Heel raises. Stand facing the wall. Slowly raise the heels of your feet up and down, while keeping your toes on the floor. If you have trouble balancing, you can touch the wall with your hands. Repeat 10 times.

More advanced exercises

When you feel comfortable enough, try these exercises.

1. Quadruped opposite arm opposite leg. Kneel on your knees and hands. Tighten your abdominal muscles. At the same time, raise and straighten your right arm and left leg until they're parallel to the ground. Tighten the muscles in your buttocks and thigh. Hold for 2 seconds and come back slowly to a starting position. Repeat with left arm and right leg, alternating 10 times.

2. Prone opposite arm opposite leg. Lie face down, arms extended overhead, palms on the floor. At the same time, raise your right arm and left leg as high as comfortably possible. Hold for 10 seconds and slowly return to start. Repeat with left arm and right leg, alternating 10 times. Gradually build up to 20 times. (Advanced: Repeat this exercise raising both arms and both legs a few inches off the floor at the same time. Hold for 5 seconds and release.)

3. Pelvic tilt. Lie on the floor on your back with your knees bent at 90 degrees. The back of your head should be touching the floor and your neck should be aligned with your spine. Your feet should be flat on the floor. Allow your back to maintain a natural curve, leaving space between your lower back and the floor. Inhale, and as you exhale, slowly contract your abdominal muscles, bringing your belly button toward your spine slightly. You'll feel a gentle stretch of your lower back. Let your pelvis rock back until your back is flat on the floor. Hold for 10 seconds while breathing smoothly. Inhale, allowing your spine and pelvis to return to the original position.

4. Abdominal crunch. Do a pelvic tilt (above), flattening your back against the floor. Holding the tension in your abdominal muscles, take another breath and raise your shoulder blades off the ground (this is not a full sit-up). Keep your head in line with your body (don’t bend your neck forward). Hold for 2 seconds, then slowly lower without fully relaxing. Keep the tension on the abs throughout the entire movement. Avoid relaxing your shoulders onto the floor.