Low back pain can make even small daily activities like getting dressed, bathing or going to the bathroom feel like they are impossible to do. Prompt and thorough treatment of even small back with back exercises pain can prevent the underlying problem from worsening. There are various types of exercises you can do, both sitting up and standing, to relax your tension and release your lower back spasms.
Standing Up Exercises
Stand with your feet planted on the ground, shoulder-width apart. Loosen your back by stretching your hands into the air and waving your arms from side to side. With your arms loose, gently roll your spine down to the floor, starting at your waist and gently moving downwards, vertebra by vertebra. When your head reaches the floor, or as close to it as you can manage, gently shake your head so your neck releases. Then shake your back gently until it releases before rolling up gently, vertebra by vertebra until your head is upright and your back is completely straight.
Raise and Pull Stretch
The raise and pull stretch is an exercise for back spasms that elongates the spine. By performing this stretch, the vertebrae in the lumbar spine pull away from each other. The discs between the vertebrae feel less pressure when you create space in the vertebrae. Lie flat on the floor face down with your legs straight and hip-width apart and your neck turned to either direction. Bend your arms to 90-degree angles, and put your hands on the floor at your sides with your fingers pointing straight in the direction toward your shoulders. Your forearms are perpendicular to the floor. Press your chest off the floor, and set your elbows on the floor locked into to your sides. Relax your legs into the floor. Pull your lower pelvis forward to lengthen your lower spine, but do not lift it from the floor. If you do not feel pain, replace your elbows with your palms on the floor and straighten your arms to lift your upper body higher.
The double-knee lifts exercise strengthens your abdominals and improves coordination and flexibility. This exercise should be done only as long as pain permits. Lie flat on your back to perform double-knee lifts. Bend your knees, and put the bottom of your feet hip-width apart on the floor as close to you as feels natural. This is the starting position. Next, bring your knees slowly toward your chest and then extend them straight so that your feet are a few inches from the floor. Contract your abdominals to support your back. Remain in this position for no more than five seconds. Do less if pain increases. Bend your knees back to your chest, and then return your feet down in the starting position.
Sitting Down Exercises
Sit down on the floor with your legs crossed and your back straight. Straighten your neck to lift your head as high in the air as possible. Imagine a string holding your head in place from the top of your scalp. Next, gently turn your back at your waist all the way to your right as far as possible, while turning your neck all the way to the left as far as possible. You may feel a crack or pop in your neck or lower back this is natural. Go the other way by turning your back as far to the left as possible, then turning your neck as far to the right as possible. Repeat five times on each side.