Lumbago Exercises

KatarzynaBialasiewicz/iStock/Getty Images

Lumbago, commonly referred to as low back pain, can strike for any number of reasons. Lumbago may also occur for no known reason. Typically, lumbago is caused by some sort of injury to the lower back or weakened back muscles that are caused by overuse from activities such as regular lifting or gardening. A muscle strain or herniated disc can also trigger lumbago.

Benefits of Lumbago Exercises

Regular exercises that strengthen the lower back muscles can help ward off future injuries and back pain and also help heal an injured back. Exercises that gently stretch while strengthening the muscles can alleviate pain when done correctly. Your doctor can recommend working with a physical therapist or give you a list of exercises to do that can help your specific back problem.

Exercises That Help Back Pain

A number of different types of exercises strengthen the muscles in the lower back. Regular routine exercises that work your abdominal muscles and your core, including crunches, provide stronger support for the back so that it is under less strain and better protected from injury. Leg work can also work the lower back and even the abdominals.

Exercises to Try

Ankle pumps, leg lifts and wall sits are all good exercises that can improve lower back pain and strengthen lower back muscles. You can also include crunches and situps into your lumbago exercise routine as well as a bridge stretch. The dorsal raise, performed when lying on your stomach, also stretches and strengthens the low back muscles.

Exercise Safety

Lumbago exercises can be done within about 48 hours following a back injury, says the Sports Injury Clinic, as long as you can do them comfortably. Continue performing these exercises regularly, but don't do them every day. Find the intensity and repetitions that work for you, and make sure that exercises are challenging for you but don't cause pain.