Most back pain comes from weak muscles, so reconditioning it by stretching for flexibility and strengthening the muscles helps most every back problem. A strengthening program needs to work on the muscles that pull your back forward and down (flexion), as well as the muscles that lift your body up (extension). You have to have strong, flexible muscles around your abdomen and lower back to prevent injury and stabilize your spine. You can do all of these back strengthening exercises at home.

Back Stretching Exercises

Back stretching exercises (flexion) are good for stretching and strengthening an injured back, and you should always stretch prior to doing strengthening exercises. They increase flexibility in the back, abdomen, hips and buttocks:

Knee Pull Stretch

• Lay on your back, knees bent, feet flat on the floor
• Gently bring one knee up toward your chest and clasp it gently with both hands
• Hold for 10-15 seconds
• Gently lower the leg to the beginning position and do the same with the other leg

Begin with 3 repetitions and slowly graduate to 12 repetitions. Add a head curl when you can do this easily.

Hurdler Stretch

• Stand and put a bench or chair three feet in front you
• Put the heel of one foot on the seat and bend forward at the waist, moving your forehead toward your knee
• Hold for 10-15 seconds, and do this with the other leg

Begin with 3 three repetitions and gradually increase to 12.

Back Strengthening Exercises

Here are two simple but effective back strengthening exercises to strengthen your core muscles:

Pelvic Tilt

• Lay on your back, knees bent, feet flat on the floor
• Relax your back muscles, tighten your stomach and buttock muscles, and gently push your back flat to the floor. This tilts your pelvis forward.
• Hold for 10-15 seconds

Start with 3 repetitions, graduating to 12.

Abdominal Curl

• Lay on your back with knees bent, feet flat on the floor, hands lightly clasped behind your head
• Keeping your back on the floor, slowly curl your shoulder blades off the floor. Don't pull with your hands
• Hold for 5 seconds, then slowly lower your shoulders and head

Start with 5 repetitions, increasing by 5 as it gets easier.

Although these back strengthening exercises are simple, they're some of the best low back pain exercises you can do to stretch and strengthen your core for chronic back pain relief and healing. You need to maintain a fitness routine to keep it strong and flexible, and reduce or eliminate recurring issues and injuries.