Can Back Exercises for Lower Back Pain Help?

Back pain is most typically identified by soreness, discomfort and stiffness in the back.

The symptoms include pain in the muscles, pain radiating down the leg, limited range of motion of the back and the inability to sit or stand for long periods of time.

There are several possible causes for acute or chronic back pain.

These are:

• Straining of the muscles and ligaments in this area, due to poor posture


• Injury to inter-vertebral disks


• Herniated disks


• Natural aging, and


• Osteoarthritis

Low back pain is very common amongst adults who lead a sedentary lifestyle - particularly if they also have poor posture, and spend a typical working week sitting slouched at a desk.

There are many treatment options such as oral painkillers, steroids, injections, massages and back exercises that can help in treating back pain.

The type of treatment depends upon the cause of the pain. However, back exercises for lower back pain are the most effective measure for treatment, as well as pain prevention.

Special exercises can help to strengthen the muscles of back, stomach and legs. They will focus on training different muscle groups to compensate for the ones that have been damaged.

Some of the effective back exercises for pain in the lower back are:

1. Knee to Chest exercise: To do this exercise, lie down on a mat with your legs stretched. Bend your right knee and bring it close to your chest. Hold it there for 15 seconds and then slowly move it back on the mat. Repeat this exercise with left leg. This exercise can help in relieving the stress on your lower back.

2. Stretching exercise: To do this exercise, lie flat on your back on the floor with your knees bent and your feet on the floor. Allow your knees to fall slightly to the right, as far as is comfortable, and then straighten them up again. Do the same stretch to the right, and repeat twice more each side, or as much as you feel able to.

3. Squats: Can help in relieving back pain by strengthening the buttocks.

4. Back extension exercise: To do a form of this exercise, lie on the bed on your front, with your arms and head hanging comfortably off the edge. Now allow your neck to completely relax and fall forward, gently stretching out your spine.

Gradually come back to the normal parallel position and then repeat.

These exercises, along with cardio, swimming and other aerobic exercises can not only help bring about a speedy recovery from pain, but also increase overall fitness levels.

NOTE: It's important to check with your doctor or health professional before carrying out any exercise routine if you are suffering with back pain.