Exercises for a Bad Back - Exercises for lower back problems

How to build a strong and flexible back

Many people suffer from pain in the lower back. It is something that is very common with adults. Lower back pain can be triggered by a number of things.

An accident, such as a car crash or a slip and fall can cause you to experience pain in the lower back. You can also cause pain in this area by straining the lower back muscles during exercise.

Even if that is the case, there a certain exercises that are designed specifically to target the lower back and alleviate that pain in that area. One of the key things to do to help with the pain in your lower back is to stay active. If you don't, the muscles will stiffen up and cause even greater restriction of your mobility.

Some of the exercises that you can perform to help ease your lower back pain are simple and require only a small amount of time and will not add any stress to the area that you are trying to relieve.
 

The Superman Exercise on stability ball

One of the easiest to perform are known as "supermans" or back arches. These are performed by laying flat on the floor face down.

Stretch your arms out in front of you like you are flying or like Superman. While in this position, the back will arch slightly as you raise both your arms and legs off the floor.

While making sure not to strain your neck, hold this position as long as you are comfortable.
 

The Bridge Exercise

Another exercise that you can do is bridge. Not only will the bridge help stretch and strengthen your back, it will help improve your buttocks and abs.

To do this exercise, start off laying flat on your back. With your feet on the floor and your knees bent, pointing toward the sky, squeeze your ab muscles and lift your buttocks off the floor.

Try to form a straight line with your knees and shoulders.

Hold this for five seconds and do it again at least five times.

The Basic crunch for ab and back stability

Believe it or not, but the basic crunch is not just good for your abs, it is great for stretching out your lower back muscles.

To execute a basic crunch, lay on the floor with your knees bent and feet flat on the floor. If needed, you can place a pillow underneath the curve in your back for support.

With your hands behind your head, lift your neck and shoulders off the ground while tightening your abs. Remember to breathe out when lifting your torso and breathe in when lowering it. This exercise stretches the muscles in the lower back without putting any pressure on the legs.
 

Final Words

Lower back pain can be very painful and something that many of us live with every day. To rid yourself of the pain, try to perform these or other low stress exercises that allow you to strengthen your core to help stabilize your back as well as stretch out the muscles.

The more flexibility and strength you have in your lower back will result in less injuries occurring and causing you back pain over time.  

Back to Exercises for bad back article.