Exercises for a Strained Lower Back

by Denise Stern

About Denise Stern

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Overview

Anyone who has experienced the pain of a lower back strain or pull knows how difficult it can be to walk, turn, bend down or carry objects. However, post-injury exercise is one of the best ways to get back on your feet, according to an article on BigBackPain.com. After a couple days of rest, get up and moving to promote healing and strengthen the back. Exercises performed for back sprains must be done gently and smoothly. The most beneficial exercises are stretching moves and engaging in gentle exercises that help promote mobility.

Flat Lying Back Stretch

One of the best ways to exercise the lower back and help relieve pain caused by strain is to lie on the bed or floor, whichever is most comfortable. Bend the knees, placing the heels about shoulder distance apart. Reach down with your hands and place them around the right knee, then gently and slowly pull the right knee toward the shoulder, suggests an article on BigBackPain.com. Hold this pose for a moment and then relax. You can repeat this exercise three to five times and then switch and repeat with the other leg.

Pelvic Tilts

This exercise helps stretch the lower back muscles and relieve tightness, as well as helping strengthen lower abdominal muscles, says Big Back Pain. Lie on the floor or bed on your back, knees bent. Place your arms down by your sides. Contract the buttocks muscles, pull the abs inward--as if you're trying to touch your belly button to the spine--and then gently and slowly curl the buttocks upward, lifting only an inch or two off the floor. The lower back should remain pressed against the floor during the entire exercise. Hold the contraction for a moment and then relax. Do this exercise several times.

Back Extensions

This exercise is effective for relieving pain in the lower back region. Start by kneeling on the floor and then lower the entire body to the floor. Your hips, shoulders and forehead should be touching the floor. You may place a small, rolled towel directly beneath the hip bones, suggests Spine Universe. Your arms should be down by your side. Very slowly, lift the upper body. Pay special attention to keep the hip bones and lower abs pressed against the floor during the exercise. You're not trying to hyperextend the upper body but offer a good stretch for the lower back. Try lifting the upper body upward just an inch to start, and then try for another inch--then another as you feel your back growing stronger.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.