Knee Hugs
In her book "The Healthy Back," author Kim Davies recommends knee hugs to relax both the muscles and ligaments in the lower back for relief from aches and pains. She warns against doing this exercise if you have a prolapsed disk. This exercise begins by lying flat on your back with your knees bent and arms down by your side. Squeeze your abdominal muscles and tilt your pelvis as you press your lower back against the floor. Use your hands to bring your knees up toward your chest and hold them as close to your chest as possible. Count to five and then return to the starting position. Repeat 10 to 12 times.
Lower Back Rotation
The lower back rotation can be beneficial for those whose back problems obstruct enjoyment of recreation or activities where turning is required. Whether you play golf or slalom ski, you can benefit from adding this exercise to your routine. After you finish doing the knee hug, keep your feet flat on the floor with your knees still bent. Stretch your arms straight out so that you resemble a T-shape. Rotate your head to the left while bending both knees to the right. Hold for five seconds, return to the starting position and do the same thing in the opposite direction. Repeat 8 to 10 times.
Hamstring Stretch
The hamstring stretch gives a workout to your lower back as well as the muscles in your thighs. This exercise can help relieve some of the strain on your back by strengthening your legs as well as giving you more flexibility in your lower back muscles. You need a chair or something else on which you can prop your leg. Place your foot on the chair while keeping your back straight and bend slowly forward. Try to hold onto your elevated foot as you lean forward. Hold for a count of five seconds and repeat 8 to 10 times before elevating the other foot and repeating.
Single Leg Pull
The single leg pull gives a workout to both the lower back and the muscles of your buttocks to increase your flexibility throughout that area of your body. This exercise also stretches your hip to help you twist and turn with less pain. Lie flat on your back and pull one knee slowly up to your chest while you press your back against the floor. Slowly return that leg and then bring the other leg up to your chest. Hold each leg for a count of five. Repeat with each leg 8 to 10 times.
Article Written By Timothy Sexton
Timothy Sexton is an award-winning author who started writing in 1994. He has written on topics ranging from politics and golf to nutrition and travel, and his work appears online for Zappos.com, Disaboom and MOJO, among others. He has also done work for "Sherlock Holmes and Philosophy." He holds a Bachelor of Arts in English from the University of West Florida.
