4 Low Back Pain Exercises That Actually Work

Some of the scariest low back pain exercises I've seen make pain even worse are ones that are commonly recommended even by doctors.

These exercises include crunches, sit-ups, ab machines, lower back extensions and torso twisting machines. The really scary thing is that some doctors have recommended these exercises to people suffering from lower back pain.

Now, I'm certainly not a doctor and I'm not trying to bad mouth any doctors out there. I just happen to have worked with many back injury sufferers for nearly 10 years and I've seen the devastating effects these exercises can have.

The problem is that these exercises involve flexing or rounding the back which is the exact opposite of what we've been taught ever since we were kids. How many times do you remember hearing to stand up straight?

There's a lot of truth to that because it places your spine in the position it is meant to be in for proper spinal loading and decreased stress to the vertebrae.

Lower back pain is often due to muscle imbalances that result from weak abdominals and hips that force the lower back extensor muscles (and even the hip flexors in some cases) to overcompensate.

This causes chronic muscle tightness and increased stress to the spine. Sit-ups have the potential to involve the hip flexors which can make pain worse. Another of the commonly used back exercises is lower back extension machines.

This is a problem because most lower back pain sufferers already overuse their lower back muscles. This is a common occurrence particularly if your abs and hip muscles are weak. The lower back then has tendency to overcompensate which creates even more stress to the spine often resulting in pain or injury.

Stretching is a common exercise for back pain but the relief is often temporary at best.

The key to eliminating or preventing injuries to the lower back is by strengthening the abdominal and hip muscles.

Try these 4 lower back pain exercises:

- Ball Raise March Combo-This exercise trains the abdominals to properly stabilize your trunk during movement. Keep your lower back pressed into the floor at all time during this exercise. Hold your arms and both legs up in the air. Slowly with control lower your arms and one leg toward the floor together. Try to tap the heel to the floor without resting your leg and bring both arms and the leg back up together.

You should feel your deep abdominal muscles working but not your lower back. If you are unable to perform this without feeling it in your lower back or keeping it flat on the ground then modify by lowering the arms and leg only half way.

Alternate legs on each repetition. Perform 5-10 reps each leg.

- Prone Push-Pull-A great back exercise because it trains the abs, glutes and mid-back muscles that tend to be weak and lead to pain.

Keep your knees straight and toes into the floor. Try to keep your chest off the floor if you can and don't let your upper body move up and down while you perform this exercise.

Push your arms straight out in front of you keeping them off the floor. Pull your arms back as if trying to pull your elbows in your back pockets.

Make sure you are not feeling this exercise in your lower back. Perform 10 repetitions.

Once you master these back exercises you can use a stability ball to perform a couple of more advanced exercises:

- Prone Jacknife-Begin prone (facing the floor) with the ball under your thighs. Pull the ball up toward your chest while trying to keep your upper back as straight as you can. This is a great back pain exercise for the abdominals but it should not be performed until you master the 4 exercises listed above. Perform 10 repetitions.

- Ball Supported Arm Raise-Begin lying with just your head and upper back on the ball. Keep your feet straight, heels planted into the floor and hips up. You should be able to draw an imaginary straight line through your shoulders, hips and knees in this position.

Perform 10 repetitions. Use a light weight medicine ball to challenge yourself.

Slowly lower your arms overhead toward the floor without your hips or upper body moving at all. You should feel your abs and glutes working but not your lower back. Perform 10 repetitions.

Take your time and be consistent in performing these back pain exercises and you'll eliminate or greatly reduce symptoms quickly.