Exercises for lower back pain 3

Side Plank: Lie on your side with your legs, hips, and shoulders in a straight line. Prop yourself up onto your forearm so your elbow is directly under your shoulder. Lift your hips off the floor and balance on your forearm and the outside of your foot. Try to hold this position for 15 seconds, then slowly lower your hip to the ground. Switch sides and repeat. Work up to holding for 1 minute or longer. This exercise can be made easier by starting with your knees and hips flexed at 45-degree angles. 

 

Exercises to avoid

It is best to avoid the following exercises because they strain the lower back:

1. legs raised straight and together
2. sit-ups with legs straight
3. hip twists
4. full sit-ups

Sports and other activities

In addition to conditioning your back, you need to condition your whole body. Physical activities such as walking or swimming can help strengthen your back. It is always best to check with your provider before you start any rigorous exercise program. Remember to begin slowly. Some sports can be harmful to your back.

Good activities for people with back problems include:

1. walking
2. bicycling
3. swimming
4. cross-country skiing

Sports that may be dangerous to your back because of rough contact, twisting, sudden impact, or direct stress on your back include:

1. football
2. soccer
3. volleyball
4. handball
5. golf
6. weight lifting
7. trampoline
8. tobogganing
9. sledding
10. snowmobiling
11. snowboarding
12. ice hockey

Published by Lower Back Pain

This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.