Low back pain is common in US people. 80% of us have had it or will have it to a degree that most activities are impossible. Like all other injuries and diseases, there are conditions that can prevent the great majority of low back and hip and sciatic pain down the leg. My initial visit to a chiropractor was due to low back pain from a poorly executed weight lift. I was impressed enough by the results of that visit that I embarked on 5 years of study to become a chiropractor! Then I had to learn how to prevent the recurrence, or else I would constantly be seeking care from my chiropractic friends.
So, I started on a program of PREVENTION. Every morning for many years, this is what I do to prevent pain and maintain function. While in bed lying on my back, I tighten my stomach muscles/abs by sucking my belly as close to my spine as possible while tightening my buttocks, 5 seconds, then relax, repeat 2 more times. Next, I elevate my belly as high as comfortable off the bed (this arches the low back). After 5 seconds, I reverse the motion to flatten my low back arch to the bed surface. Repeat 2 times. I then push one leg down into bed while lifting the other up into the covers, 5 seconds, reverse legs, repeat 2 more times.
I do the whole cycle one or two more times. Then, I turn over and place my hands in front of me as doing a push up, arch my back and push with arms to increase the arch. Repeat 2 more times. I hold all of these stretches/contractions about 5 seconds, so the whole process takes 1-2 minutes.
Out of bed, I take a hot shower and do some toe touches with slightly bent knees with hot water running on back. After drying off and partial dressing, I get back on bed and do some bent leg pulls with my hands, one at a time and then both together. Again, this should be comfortable, not painful. I do a pelvic crunch or lift, in which the low back arch is flattened to bed for 5 seconds. Next a straight leg raise as high as comfortable which pressing other leg into surface, similar to the exercise while still under the covers. Repeat this sequence 2 more times.
A final low back strength exercise is a “plank”. This is merely holding a push-up posture with rigid trunk for as long as possible or convenient (10 seconds to several minutes while on forearms rather than hands.) Have I been low back pain free since I started these exercises? Almost, but no preventive measures are always perfect, and for someone like me with multiple joint injuries and missing parts, they have been great! And, they work well for my patients after the first few visits and they are capable of self-improvement.