Lumbar Stretch Exercise

The best back exercise that I have been taught to do for lower back pain, is lumbar stretch exercise, sometimes referred to as lumbar stabilization exercise.

When done properly, lower back exercises can provide a gentle stretching for the back muscles that help support the lower spine.

And, over time...

Lumbar exercise may help strengthen back muscles and provide better flexibility in the low back and hips.

In my case, lumbar exercise provide considerable back pain relief, as well as associated leg and hip pain.

As an added benefit, lumbar stretch exercise also helps me with my goal to achieve good posture and reduces instances of morning back pain associated with a stiff lower back.

Lumbar Stabilization Exercise

As suggested to me by physical therapists and chiropractors, I only do a few repetitions of each lumbar exercise at a time. However, in order to maintain good back health, I am vigilant about doing them on a regular basis.

These lumbar stretch exercises were provided to me for my own back injury and degenerative lumbar disc disease. They are NOT recommended for anyone else unless approved by a medical professional.

If you experience an acute lumbar sprain or other lumbar spine injuries, be sure to seek expert advice.

Once given the go-ahead to exercise, start slow. And, to avoid risk of a sore tailbone, I advise...

...that you make use of an exercise mat when doing lumbar stretch exercise on the floor.

Knee Fold
This exercise can also be performed using both knees at the same time.

1. Lie on your back with knees bent.
2. Exhale while lifting one knee toward you chest.
3. Inhale returning your knee to the starting position, keeping abdominals flat, and navel to the spine.
4. Repeat several times and then repeat with the opposite leg.

Lumbar Vertebrae Stretch

1. Lie on your back with knees bent.
2. Pull in and tighten your stomach muscles while flattening your lower back to the floor.
3. Hold for a few seconds. Repeat several times.

Stabilizer Bridge

1. Lie on your back with knees bent.
2. Keep your arms flat on the floor, running parallel to your body.
3. Using your upper body for support, raise your hips off the floor. With your abdomen muscles pulled in you should have a level "plank" running from your shoulders to your knees.
4. Hold for a few seconds. Repeat several times.

More lumbar stretch stabilization exercise...

Keep in mind...

Although lumbar exercise may help relieve pain, eliminating what causes lower back pain symptoms may be the most important factor in long-term relief.

Often, something as simple as improving sitting posture, using lumbar support products...

...or even implementing proper desk ergonomics, can make a huge difference.

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Back Exercises, Car Lumbar Support, Chair for Back Pain, Lower Back Stretches