Lower Back Pain Exercise Guide

As we’ve discussed previously, back pain is the number one reason that Americans visit their orthopedic surgeon. We’ve compiled a few simple exercises to help you enhance the strength of your back—this will help both to restore function to a back that has been injured as well as to prevent further injury to the back. While every case is different, and you should see a doctor and a physical therapist to get your own personalized exercise plan, these exercises should give you an idea of several exercises that may help your back. You should not undertake any exercise program without the express approval of your doctor or therapist.
 
Ankle Pumps

• Lie on your back.
• Move ankles up and down. Repeat 10 times.
• Repeat 10 times.

 
Heel Slides

• Lie on your back.
• Slowly bend and straighten knee.
• Repeat 10 times.

 
Abdominal Contraction

• Lie on your back with knees bent and hands resting below ribs.
• Tighten abdominal muscles to squeeze ribs down toward back.
• Be sure not to hold breath.
• Hold 5 seconds.
• Relax.
• Repeat 10 times.

 
Wall Squats

• Stand with back leaning against wall.
• Walk feet 12 inches in front of body.
• Keep abdominal muscles tight while slowly bending both knees 45 degrees.
• Hold 5 seconds.
• Slowly return to upright position.
• Repeat 10 times.

 
Heel Raises

• Stand with weight even on both feet.
• Slowly raise heels up and down.
• Repeat 10 times.

 
Straight Leg Raises

• Lie on your back with one leg straight and one knee bent.
• Tighten abdominal muscles to stabilize low back.
• Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds.
• Lower leg slowly.
• Repeat 10 times.

 
In addition to these beginner back exercises, you should aim for approximately 20 to 30 minutes of cardio or aerobic exercise per day including the use of a stationary bike and a treadmill. When undertaking aerobic exercise, you should make sure to maintain the spine in a neutral position while stabilizing with your abdominal muscles to protect the lower back from injury.
 
Additional back exercises, including some for those who are interested in intermediate and advanced techniques is available through the Academy of American Orthopedic Surgeon’s website.