Back pain: Tips to strengthen a sore lower back

Some simple options for alleviating lower back pain and gently strengthening lower back muscles.
A sore lower back can be a very painful and debilitating experience. It can make basic everyday activities bothersome and excruciating. In some, it may even cause feelings of fatigue and irritability. In spite of these negative aspects, there is hope for improvement, with patience, time and effort.

My chiropractor turned me on to several options to consider for treatment and strengthening in an effort to alleviate the symptoms of lower back pain. Remember to take it easy. Your lower back may be sore for a reason. The moves I will discuss here are meant to be done slowly, in a relaxed mode.

First, a heating pad may be used to relax tight muscles, making them less susceptible to pulls and other injuries. Try using it a couple times a day for 20 minutes at a time – just don’t go too hot! Let your body be your guide.

In addition, stretching will also help to relax the muscles. For one to try, lie flat on your back on the floor with legs stretched out in front of you. Pull one knee up to your chest and hug it with your arms to your chest. Feel a stretch in your lower back, but do not pull so hard that your cause pain. Gently release and straighten the leg and repeat with the opposite leg. This may also be done with both legs at once. Another good one is to kneel on the floor, with your knees tucked under you. Place your palms flat on the floor and stretch them out in front of you as far as you can reach. Hold this position for a few seconds. As you pull your hands back to you, roll the stretch through your back. Repeat a few times as desired.

To strengthen the lower back the following exercises are helpful: lie flat on your stomach on the floor, with legs straight. For comfort, you may rest your chin on your hands. Keeping legs straight, raise the left leg up, about 12 inches off the floor and lower it straight back down. Repeat for 10-20 repetitions on the left leg and then follow with the right. Depending on your comfort level, do 1-2 sets.

In a variation of the above exercise, follow with a set of this movement. Again, lie flat on your stomach on the floor. This time place your arms at your sides and hold your held just slightly off the floor. Instead of raising your legs, this time you will raise your torso at the waist. Lift your body up at the waist so that your shoulders, chest and abdomen are a few inches off the floor. This movement will use the muscles of the lower back, as did the previous move. Lower yourself back down, pausing just above the floor and repeat. Do 10-20 repetitions, based on your level of comfort.

These exercises appear to be very simple moves. Since they do not use any added resistance, they may also seem too easy to develop any strength. However, when done slowly, and consistently working towards daily, I have found them to relieve any lower back pain that I have had. It just takes some time and effort. I have also found that when I have neglected to do them for a period of time, I may begin to again experience lower back pain. Once I begin the exercises again, the pain subsides. The key is to do them without fail and together with stretching. Just remember to check with your doctor when you try something new, and to always use common sense. If you are suffering from severe pain or getting worse, consider consulting the advice of a professional.