The most common symptoms of back pain may be continuous or may occur only in certain positions. The pain may be aggravated by coughing, sneezing, bending, twisting, or straining during a bowel movement. The pain may occur in only one spot or may spread to other areas, most commonly extending down the buttocks and at times into the back of the legs. Chronic back pain symptoms may include splinting muscle spasm, antalgic (bent) posture, muscle weakness, inability to stand on heels or toes or difficulty in rising from a sitting or lying position. Whatever chronic back pain symptoms you may be exhibiting, the following exercises for lower back pain will strengthen your back and alleviate your pain long term.

1. Lie flat on the floor in a relaxed position. Bring your right knee toward your chest, clasping your hands around your knee. Pull your right knee toward your chest firmly and, at the same time, forcefully straighten your left leg, and hold for three to five seconds. Then relax and repeat at least five times. Repeat the same procedure with your opposite leg.

2. Lie on the floor with your knees bent and your feet flat on the floor and your arms at your sides with your palms down. Tighten the muscles of your lower abdomen and buttocks so as to flatten your low back. Slowly raise your low back and buttocks from the floor and hold for five seconds. Relax and repeat this procedure for at least five times.

3. Lie on your back with your knees bent and your feet flat on the floor, your hands at your sides and your palms down. Tighten the muscles of your abdomen and buttocks as if you are pushing your lower back flat against the floor. Hold for five seconds, relax and repeat a minimum of five times.

4. Lie on the floor with your knees bent and your feet on the floor, with your arms at your sides. Bring both knees to your chest, clasping your hands around both knees and pulling firmly towards your chest. Hold for five seconds, relax, and repeat at least five times.

5. If your chronic back pain symptoms are so severe that you are unable to lay on the floor, another set of exercises for lower back pain can be performed from a chair. Sit on the edge of a chair with your knees separated slightly and your feet flat on the floor. Keeping your back straight, bend forward and place your right forearm on your right thigh. Extend your left arm up toward the ceiling, and, while exhaling, turn and look up at your left hand. Hold for three breaths, and repeat to the other side for a minimum of five times each side. Next, increase the stretch, bend forward to place your right hand along the outside of your left foot and repeat the same exercise as above.

6. Lie on your back with your hips and knees bent and your feet flat on the floor. Roll your knees from side to side, but do not roll far enough to cause back pain. Perform this exercise as long as it remains comfortable to you and relieves tight, sore, chronic back pain symptoms.

These are just a handful of exercises for lower back pain. Long term, consistent application of these exercises will strengthen your back and eliminate chronic back pain symptoms. Other things you can do in addition to the exercises for lower back pain are to sleep on a firm mattress and place a pillow under your knees when you are lying on your back. If you are lying on your side, place a pillow between your knees. Lose weight if you are overweight, as this puts less strain on your back and muscles. To reduce the strain put on your back, don’t push with your arms when you move a heavy object. Turn around and push backwards so your legs take the strain. Bend your knees and hips and keep your back straight when you lift a heavy object. To prevent any chronic back pain symptoms avoid lifting heavy objects higher than your waist or altogether. Hold packages you carry close to your body, with your arms bent. Bend your knees when you bend over and try and sit up straight while seated.

If you follow these tips in addition to performing the exercises for lower back pain, you should be able to eliminate your chronic back pain symptoms and live a productive, pain free life.