Finding relief from nagging lower back pain is often easier said than done. In addition to securing safe and effective treatments, strengthening your core muscles can also help eliminate lower back discomfort. The key is to find exercises and stretches that don't aggravate the existing issues, such as the following routines. 

3 Exercises to Strengthen Your Lower Back and Reduce Pain

1. Partial Crunches

Partial crunches are beneficial because they build up the muscles in the lower back and the abdomen. Start by lying on your back with your knees bent and the soles of your feet flat against the floor. With your arms crossed over your chest, stiffen your stomach and gently raise your shoulders up, until they're elevated off the ground. Hold the position briefly, then gently lower your shoulder back down. Try to do at least eight reps per exercise session. 

2. Rotational Stretches

Along with enhancing muscle tissue, certain exercises can also improve flexibility in the lower back. Start the rotational stretch in the same position as the partial crunches, meaning lying back with knees bent and the soles of your feet on the floor. Next, take both knees and roll them to one side, while still keeping your shoulders against the floor. Hold the position for five to 10 seconds, then roll to the opposite side and hold for the same amount of time. 

3. Superman Stretches

Getting their name from the posture of the iconic superhero in flight, "superman" stretches have the added bonus of helping you maintain good posture by fortifying the extensor muscles located along the spine. Lie down on your stomach with your legs extended behind you and flat on the floor. Stretch your arms out in front of you while raising your feet about 6 inches from the ground. Keep your stomach taut and hold for two seconds, then lower arms and legs to the starting position. You can repeat this stretch up to ten times.  

With more than 27 years of experience behind them, Walch Chiropractic Center helps patients in Birmingham, AL, find successful treatments for back pain. Dr. Walch and the rest of his caring staff use a combination of chiropractic care and targeted exercises to get you back on your feet again. They also provide decompression traction, which is a non-surgical treatment used to alleviate significant discomfort and dysfunction. Visit the website to learn more about the conditions they treat, or schedule an appointment by calling (205) 699-4433 today.