Exercises for Chronic Lower Back

by Tracy E Dickinson

Overview

Although chronic back pain can be the result of injury, most often it's the result of weak muscles which allow injuries to occur. To minimize the risk of injury and to reduce existing problems, you should follow a gradual program of stretching, strengthening and aerobic exercise. Be sure to consult your doctor and possibly a chiropractor before beginning, to make sure your pain is not the result of a more serious issue.
Stretching

Flexible muscles are less likely to suffer injury, so exercises based on yoga or pilates will dramatically ease back pain by relaxing the tight muscles in the affected area. These include a gentle hamstring stretch while lying on your back; a single-knee stretch while lying on your back (pulling one knee to the chest at a time); a yoga "cat" stretch and "camel" stretch; and a yoga "child's pose." You can find DVDs and books with beginning yoga routines at your local library to help get you started.

Strengthening

Adding exercises to strengthen the core muscles will help heal existing injury and prevent future problems. Again, those based on yoga and pilates principles focus on key muscles attached to the spine which provide the support your back needs. Abdominal crunches, pelvic tilts, yoga "bridges" and "boat" poses all strengthen the core abdominals by holding the muscles in a contracted position, which reduces the risk of injury.
Aerobic Exercise

If you have severe back issues, consider swimming or water aerobics for your cardio workout, as this will put less pressure on your back. You can also add brisk walking, biking and possibly even running to your routine as your back gets stronger. Aerobic exercise will strengthen your heart and speed recovery of other injuries, so begin some form of aerobic activity as soon as your doctor allows it.
Warnings

Avoid exercises that can aggravate your back, such as straight-leg crunches, leg lifts (while lying on your back), standing toe touches and hip twists. Also avoid activities that involve quick movement or sudden impact, like soccer, tennis, sledding and trampolining. Seek guidance from an orthopedic specialist or physical therapist before beginning if your mobility is severely limited.

Overview