Gary J. Maguire, PT Physical Therapist: Gary Maguire, PT Physical Therapist

Exercises to Help Reduce Low Back Pain

Rehabilitation exercises for the lumbar spine need to be performed pain free with an emphasis on proper technique. Always start each exercise at a safe tolerance. If straining occurs, it is probably too difficult and should be simplified. If you experience fatigue, do not push to the point of straining the muscles. Warm up with gentle stretches or a 10 to 15 minute walk. Progress from low repetitions to high repetitions to target improved strength and endurance.

Exercise Balls

Using an exercise ball regularly can help stretch tight muscles and strengthen the postural muscles of the spine. Increase muscle tone by lying on your back on the ball and performing abdominal exercises. Progressive push-ups can be performed with the ball under your hips, knees and eventually your feet. Squatting exercises consist of using the ball between your back and a wall and moving up and down in a controlled movement. A variety of ball exercises help to provide spinal stability and improve posture.

Progressive Swimming

Progressive swimming provides an effective exercise environment for lumbar spine rehabilitation. In the water, you are only 10 percent of your body weight. Swimming allows the discs, joints and ligaments of the spine to be unloaded, reduce stress on these tissues and improves overall healing capabilities. When swimming the deep postural muscles of the spine are exercised and stretched which improves weight-bearing tolerances, posture and overall core muscle strength.

Core Muscle Exercises

Any exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise, according to the Mayo Clinic. The focus is on improving pelvic, abdominal and spinal muscles. These exercises can be performed without weights or exercise equipment. By improving core strength, you provide protection to injured vertebral discs, joints and ligaments. Core exercises improve posture, help prevent lifting injuries and reduce stress on the lumbar spine.

Walking

Walking is an effective means to increase lumbar strength. Consistent daily walking reduces body weight, which can place unnecessary strain on the ligaments and discs of the spine. Walking improves muscle tone, overall circulation and coordination. A progressive exercise routine can consist of alternatively walking for one to two minutes and then jogging one to two minutes. Use shoes that have a wide base of support and cushion to reduce excessive loading tolerances on the spine.

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