Two main practical Exercises:

1- Williams exercises:  Strengthening exercises for the lumbar flexors with stretching the musculature and ligamentous structure of the extensors.

Flexion exercises are used to open the intervertebral foramina and facet joint.

2.  McKenzie Exercises:  Strengthening exercises for the lumbar extensors to reduce the derangement and centralize the pain.

 

How Exercise Helps

Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.  Always ask your physician before introducing any exercise program.  Contrary to what you might think, moving is good for your back. Strengthening your back, stomach, and leg muscles can alleviate some of the pain.  These targeted areas support your spine, relieving back pain.

WebMD How Exercise Can Help

How To Start Your Exercise Program For Lower Back Pain
Chronic lower back pain is any pain in the lower back that lasts more than three months. There are a variety of causes including injuries, illnesses, or degenerative conditions common in the natural aging process.

Medication and changes in diet are only part of the puzzle of pain management. Physical exercise is a critical component of treatment.  Exercise can reduce your pain, improve your overall quality of life and reduce mental health issues, as well as prevent pain in the future.

 


A balanced workout of back exercises should include a combination of stretching, strengthening, and low-impact aerobic conditioning.

  1.  Walking – One of the very best, low impact exercises for lower back pain is simply walking.
  2.  Stretching -Critical to many chronic pain conditions, stretching helps relieve tension in your muscles and offers you a more complete range of motion.
  3. Yoga -For a complete mind, body, and spirit work out it doesn’t get much better than yoga. Yoga also has the added benefit of helping you learn to stay relaxed and can help relieve stress.
  4. Swimming-Especially useful for individuals dealing with lower back pain as a result of joint conditions swimming is extremely low impact.  Water aerobics classes are also an option.