At-Home Exercises for Lower Back Pain

By Kate Evelyn

Playing golf regularly can put a lot of strain on your lower back. You can injure your back while carrying a heavy golf bag around the course, by bending at the waist to pick up your golf balls repeatedly, or just by standing for long periods and not using proper posture. To relieve some of this pain, you can do at-home exercises designed to strengthen and stretch your spine. However, if your lower back pain is severe, see a doctor. You may need physical therapy or a surgical procedure.

Lower Back Presses

Lie on a mat on the floor flat on your back, with arms folded under your head for support. Bend both knees to 45 degrees, placing both feet flat on the floor. Note that there is a natural space of an inch or two between the curve of your lower back and the mat. Close this space by pushing your back into the floor. Tighten your abdominal muscles while doing so. Hold for a five count.

Ab Curls

Start in the same position as for the lower back press. Straighten out your arms and reach them forward toward your knees. Lift your shoulders from the floor as you let your body roll up, naturally following your arms. Stop rolling before your lower back leaves the floor. Feel the stretch in your now-rounded spine. Lower to the floor slowly after holding for a three count.

Knee Pull

Lie on your back with arms straight at your sides, knees bent with both feet flat on the floor. Put both hands behind one of your knees so you are holding onto the middle of the back of the thigh. Bring that knee into your chest without straightening the leg. Hold for a 10 count. Go back to starting position. Repeat with the other leg. Do five sets with each leg, then a set of five with both legs simultaneously. As you get stronger, perform this exercise with straight legs.

Pelvic Bridge

Lie on your back with your arms straight at your sides, palms down. Lift at your hips until your pelvis is 6 to 12 inches off the floor, depending on your comfort level, keeping your spine straight. Squeeze the buttocks as you lift until you feel a stretch in both your hamstrings and your lower back. Hold for a five count. Do a set of 10.

Maintain Flexibility and Strength

Now that your back is feeling better, maintain your back health to prevent recurring injuries. Yoga or another stretching routine is a great option for remaining limber. Light aerobic exercises that get your blood pumping can also maintain health and decrease stiffness. This can include walking, biking, or swimming. Remember, do not run or jog if your back is hurting, as the pounding against the ground can aggravate the injury.


About The Author

Based in Washington, D.C., Kate Evelyn has been writing professionally since 2000. Her articles have appeared in numerous publications, including "Elle" magazine, "Brass|CU" magazine and the "Credit Union Times." She holds a Bachelor of Arts in journalism from Western Maryland College.


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