Simple Lower Back Pain Exercises

For full recovery, regular exercises and a gradual return to your daily tasks are very essential. Your orthopedic surgeon and physical therapist may recommend that you exercise for at least 10 to 30 minutes daily. Listed below are lower back pain exercises that will help you easily recover.

Initial Exercises Program

1. Ankle Pumps
2. Heel Slides
3. Abdominal Contraction
4. Wall Squats
5. Heel Raises
6. Straight Leg Raises

Intermediate Exercises Program

1. Single Knee to Chest Stretch
2. Hamstring Stretch
3. Lumbar Stabilization Exercises with Swiss Ball
   1. Lying in the floor
   2. Sitting on Ball
   3. Standing

Advanced Exercise Program

1. Hip Flexor Stretch
2. Piriformis Stretch
3. Lumbar Stabilization Exercises with Swiss Ball

Aerobic Exercises

When doing these exercises, maintain the spine in the most comfortable position while stabilizing with abdominal muscles.

1. Stationary biking for around 15 to 25 minutes
2. Treadmill for 15 to 25 minutes