Lower back pain can be caused by hip pain, bulging or ruptured disks, sciatica, osteoporosis, avascular necrosis, skeletal irregularities, or a combination of listed.  Back pain stretches and exercises can work with your Medical Doctor’s treatment to help relieve your back pain and strengthen your back.

Some effective back pain stretches are knee to chest stretch, hip and glute stretch, and spine twist stretch.  Back pain stretches relieve pain by loosening up your back muscles, opening up your vertebrae joints, and increasing the blood flow to these areas.  As a result, the inflammation and tightness in your back goes away.

The #1 Recommended back exercise is walking.  Walking relieves back pain but also strengthens the lower back.  Try walking at least 10 – 30 minutes a day.  Then after a week, try increasing the length of time walking.  When you are walking, make sure you try to keep your back straight up and down as possible.

As an added back pain therapy, you may consider going to a Chiropractor.  A Chiropractor is a highly trained and certified professional that manipulates your back vertebrae joints to re-align them.  By re-aligning your back vertebrae, you are opening up the joints and muscles, increasing the blood flow to your back, and optimizing your central nervous system function.  Over all your back and your body will feel looser and stronger.

Another back therapy that will strengthen your back is water walking.  Water walking is when you are in a pool and you do stand-up exercises.  The resistance of the water gives you a great back and whole body work-out.  Then when you come out of the water and walk on land, your body will move more freely and your back will feel stronger.  Most water walking classes can be found at your local YMCA or exercise fitness center.