10 Best Exercises to get through your Lower Back Pain

1. Extension

Lie face-down on the floor with your feet extended all the way behind you. Lift your head and arch your back while supporting your upper body with your arms. Locking your elbows straight and keeping your hands by your side will accentuate the stretch 

2.Rotation Stretch 

Stretch the muscles that rotate your back by sitting comfortably and turning your shoulders to one direction and holding in this position. Sitting on an exercise ball can help you perform this stretch comfortably.

3. Side Bending 

A bending stretch is also performed in a seated position. Clasp your hands together and extend overhead. Keeping your arms extended, bend your upper body to one side, and hold the stretch. Repeat in the opposite direction. As with the rotational stretch, this can be performed on an exercise ball.

4. Hamstring Stretch 

Hamstring stretches can be performed many ways. One simple method is to sit with one leg extended with the other folded inwards. Reach down to touch the toes of your extended leg.

5. Abdominal Crunch

Placing your feet on an exercise ball is useful when exercising the abs because it helps to focus the workout on the muscles without straining the back.

6. Exercise Ball Crunch

Using an exercise ball can accentuate the abdominal workout of a crunch. Lay on your back on the ball with your feet firmly plated on the floor. Lift your head and shoulders with your abs. When you have your head and shoulders lifted, hold your upper body in this position, rather than falling back down.

7. Planks

Lie face down on the floor, and push yourself up, balancing only on your forearms and toes (on your shins if you’re using the exercise ball). The important part of the plank is to hold your torso rigid, without sticking your bottom up in the air.

8. Press 

A simple bench press helps to exercise the upper back and shoulders. To perform this exercise properly, lie with your back supported on a bench or exercise ball. Do not focus on the weight you press, but rather on form and control. Press the weight upward while contracting your abdominal muscles and supporting your back

9. Reverse Fly 

Strengthening of the back muscles can be accomplished with dumbbell row or reverse fly exercises. Using an exercise ball is useful to support the body, but not necessary to perform these exercises.

10. Bicycle 

A bicycle exercise/stretch should be started slowly. While lying on your back with your arms folded behind your head, bring one elbow to the opposite knee. Relax, and bring the opposite elbow to the other knee. As you become more comfortable, speed up the process to resemble a bicycle peddling motion.