Can you recommend any exercises that would help with my back?

Dear Dr. Sears,

I’ve had lower back pain off and on for the past several years, which generally keeps me from exercising. I can hardly get out of bed the day after exercise and it takes 2-3 days before the pain goes away. Can you recommend any exercises that would help with my back?

Sam V.

Dear Sam,

Millions of people are in the same boat as you. It’s a sad fact, but nearly everyone will experience back pain at some point in their lives. It’s the second most common neurological problem in the United States (headaches are the first).

It might surprise you to know that low back pain is often caused by getting too little exercise. In other words, it’s not movement that’s causing the pain… it’s a lack of movement.

You see, our bodies were never designed to sit for hours on end. But these days we spend hours in front of our TVs and computers. Instead of walking, we hop in our cars… even if we’re only going a few blocks. Over time, we begin losing flexibility. Certain muscles shorten and your ligaments get weaker, causing you to lose range of motion. This can cause a host of back problems.

However, it’s not too late to stop this decline. The following are some simple stretches and exercises that can help you regain your flexibility and build a stronger back. Start off doing three to five reps each, and build up to 20 over time.

Hip Flexors

1. Stand in a modified runner stance, with right foot forward and left foot back, feet flat on floor.

2. Put your hands on your hips and keep your back and hips in straight alignment.

3. Push forward with your hips, while maintaining your erect posture. Slowly push your hips forward only until you feel a comfortable level of tension. Hold for a count of 10.

4. Switch sides by reversing your leg stance and repeat.

Lying Knee-to-Chest Stretch

1. Lie on your back and keep one leg flat on the ground.

2. Use your hands to bring your other knee into your chest and hold for 20 seconds.

3. Repeat with the other leg.

Pelvic tilt

1. Lie on your back with knees bent and feet flat on the floor.

2. Tighten your abdominal muscles and lift your buttocks slightly off the floor. At the same time, keep the small of your back pressed against the floor.

3. Hold for 10 seconds.

4. Return to the starting position.

Cat Stretch

1. Get down on the floor on your hands and knees.

2. Tighten your abdominal muscles and slowly arch your back toward the ceiling (like a cat).

3. Hold for 15 seconds.

4. Return to the starting position.

Bridges

1. Lie on your back with your knees bent and your feet flat on the floor.

2. Tighten your abdominal muscles and raise your hips from the floor. When your hips are raised, a straight line should form from your knees to your shoulders.

3. Hold to the count of five.

4. Return to starting position.

To Your Good Health,