1.Stretching: One basic stretch that includes the back and spine is the knee to chest stretch. In a single leg stretch, a person lays with the back to the floor and legs extended out straight. One knee is pulled to the chest while the other leg remains on the floor. Then the other leg does the same action.
2.Back Extension: This is a concentric exercise where the spine arches into an extension. This will bring strength to the spine as contractions cause muscles to get shorter. A person lays face down on the floor with the head and chest raised to the ceiling. The spine is extended, then the person lays back flat to complete an extension and holds the position for 30 seconds.
3.Exercise Ball Bridge: This is a stabilization exercise which makes muscles stronger along the lumbar region. These muscles help to stabilize the spine during movement. A person keeps the lower back straight while laying on the back with legs extended straight with feet on an exercise ball. Arms remain on the floor. A person lifts the hips a few inches from the floor without arching the back. This position is kept for 30 seconds.
4.Bird Dog: This exercise is meant to bring strength to the lower back and abs. A person gets on the hands and knees with arms under the shoulders. One arm is lifted straight in front and kept for a few seconds. This is repeated with the other arm. Next, only one leg is stretched behind and held a few seconds. It is repeated with the other leg. A person will feel the lumbar muscles working to support the body through the motions.
5.Pelvic Tilt: This exercise helps to bring strength to the abdominal muscles and to stretch the lumbar area. A person lays on the floor with legs straight and arms on the ground over the head with palms facing downward. A person breathe in and lifts the body off of the ground slowly while tightening the abs and back muscles. This pose is held and released.
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