Back Exercises for Lower Back Pain

Back exercises for lower back pain play a vital role in addressing certain conditions that aggravate pain aside from an existing cause.

The underlying condition behind every case of lower back pain is weak muscles – especially in the back, abdomen, and buttocks – caused by prolonged inactivity or a sedentary lifestyle. Because these so-called “core muscles” are the ones that support the spine, muscle disuse results in atrophy, causing the muscles to shorten which in turn leads to spinal misalignment. Stress and tension in these core muscles may also cause tightness, stiffening and spasms, which could also disturb the alignment of the spine. These conditions cause lower back pain to develop.

A good low back pain exercise regimen should include back stretches to lengthen muscles and improve flexibility, strengthening exercises to build up the muscles and other supportive structures of the back, and low impact aerobics to tone the muscles and improve blood circulation.

And finally, there are balance and stability exercises which strengthen and tone up the deep core muscles, which are important for maintaining overall body balance. An effective exercise for lower back pain to improve balance and stability in the spine involves the use of a Swiss, physio, or exercise ball.

Benefits of Back Exercises for Lower Back Pain

While most patients hesitate at the idea of using an exercise ball, lower back pain studies have found that it is very helpful in improving balance in the back and thus relieve pain.

Physio ball exercise for lower back pain relief starts with the patient just sitting or bouncing lightly on the ball for 30 minutes daily until he or she is able to find a balanced position on the ball (also called the “center of gravity”) and maintain it. Finding this center of gravity involves the combined actions of the pelvic base and the abdominal muscles. Before attempting to do any exercise with a physio ball, it is strongly advised to first locate this center of gravity. To avoid injuries in case one falls off the ball, a person could put the ball over a firm mattress.

Back Exercises For Lower Back Pain with an Exercise Ball

Here are some examples of balance and stabilization exercises using an exercise ball. Surf the web or buy DVDs for more exercise ball regimens.

1. Exercise 1 (Done while sitting on the ball)

Sit on the ball and find your center of gravity.
Keep feet flat on the floor with the hips and knees bent at a 90 degree angle. Keep your back straight and tighten your abs.
Alternately raise and lower one heel at a time.
Then, raise and lower one foot at a time a couple of inches off the floor in a marching rhythm.
Alternately raise and lower your arms.
Then, alternately raise and lower one arm and then the other while lifting the opposite heel off the floor. For example, if you raise your right arm, you should lift your left heel.
For beginners, do these exercises 10 times each carefully and slowly so you won’t fall off the ball. As you grow accustomed to sitting on the ball, you can quicken the rhythm and do more repetitions.

2. Exercise 2 (Done while lying on the ball)

Carefully lie down with your stomach directly over the ball. Place your hands flat on the floor and the legs propped up by the toes. Tighten your abs and keep your back straight.
Carefully walk away on your hands so that the ball rolls down from your abs until it is under your legs. Just as carefully walk back to the starting position.
After you have become accustomed to keeping your balance using the position in (b), you may do a variation of this move but this time, alternately raising and lowering your arms slowly.

While it may seem difficult at first, back exercises for lower back pain using an exercise ball help to relieve pain with constant practice, determination and patience.