FITNESSCOP: Lower Back Exercises for Lower Back Pain

Feb 24, 2011 | By Matthew Schirm

Matthew Schirm has worked in the sports performance field for 10 years. He has professional experience as a baseball coach and weight training instructor. He recently earned a Master of Science degree in human movement from A.T. Still University in Mesa, Ariz.

Lower Back Exercises for Lower Back Pain — Photo Credit Jupiterimages/liquidlibrary/Getty Images

The primary muscles in your lower back include the erector spinae muscle group and deep spinal muscles, which extend and hyperextend your spine and help rotate your torso to the left and right. Performing exercises that stretch and strengthen these muscles on a regular basis may help alleviate lower back pain, a condition that affects the majority of people at some point during their lives. See your doctor before starting an exercise program.

Cat-Camel Exercise

Perform the cat-camel exercise to stretch the lower back muscles. Kneel on your knees, place your hands on the floor directly below your shoulders with your arms fully extended, and lean forward. Start with your torso parallel to the floor, then lower your head and move your hips downward and forward to arch your back up. Next, lift your head and hips and lower your abdomen to curve your spine in the opposite direction. Continue alternating between the cat and camel phases of the exercise for multiple repetitions. Avoid forcing the stretch too far or moving quickly through the movements.

Knee Drops

Performing knee drops stretches the lower back muscles through a rotational range of motion. The muscles on the left side of your spine stretch when you drop your knees to the right and vice-versa. Start on your back with your knees bent, feet flat on the floor and legs together. Move both legs to the right slowly, keeping your knees together and shoulder blades on the floor. Stop when you feel a gentle stretch through the left side of your lower back, then reverse directions. Continue alternating sides for your desired number of repetitions.

Hip Extension Exercise

Extending your hips while lying face down on the floor can strengthen the erector spinae muscle group and deep spinal muscles if you perform this exercise regularly. Start on the floor with your hands below your shoulders, as if you're preparing to do a pushup. Lift your left leg 4 to 8 inches off the floor, then hold for 5 seconds, lower it back down slowly and repeat with your right leg. Perform three sets of 10 repetitions. Lie over a stability ball to increase the range of motion and make the exercise more challenging.

Trunk Extension Exercise

Perform the trunk extension exercise to strengthen the lower back muscles through a similar range of motion as the hip extension exercise. Start in the same position, but with your arms extended by your sides. Extend your spine to lift your torso 4 to 8 inches off the floor, then hold for 5 seconds, lower back down and repeat. Complete three sets of 10 repetitions. Have a partner secure your legs to the floor if necessary. Extend your arms in front of your head to increase the resistance slightly, but don't do so if it increases your pain.

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