Exercises for Lower Back & Groin Pain

Updated April 17, 2017, a well-respected reference site for treating back and associated pain, discusses the primary causes of lower back and groin pain in their article "Groin and Lower Back Pain." They say that this type of pain is caused by tight or weak muscles, joint movement or pelvic balance, and that the best way to treat this type of pain is through exercises. Exercises for the lower back and groin are designed to both stretch and strengthen the lower back, hip and groin muscles, tendons and ligaments.

About The Exercises

Muscles tighten as people age. You need to exercise these tight muscles to constantly keep blood flowing to these muscles. Blood carries oxygen and nutrients such as vitamin C and other antioxidants (prevents oxidation from diseases or toxic build-up in muscle cells) to the muscles. You should always start out with stretching exercises for both the back and groin. The muscles and ligaments in these areas are highly susceptible to injury. Muscle contraction exercises can help build strength in the lower back, groin and other adjacent muscles. This will help add stability to your lower back, hip and groin area.

Lower Back & Hip Exercises

Do 10 repetitions of each exercise and hold each movement for two to five seconds.

Lie on the floor with your knees up. Firmly press your lower back to the floor and hold it there. Relax then repeat for the recommended number of repetitions.

Extend your left leg and grab your right knee with both hands. Slowly pull your right knee to your chest and hold that position. Repeat movement with your left leg and do 10 complete repetitions. You can also pull both legs up at the same time.

Do leg lifts to strengthen your abdominal muscles. A stronger abdomen will help support your lower back. With your feet extended, slowly raise your feet about six inches off the ground. Hold for 10 seconds, then put them on the floor. Repeat 10 times.

Kneel down on a carpet and brace your hands. Lift your right leg up and extend it backward as far as you can. Hold that position, bring your leg down, then repeat the movement with your left leg.

Groin Exercises

Be careful not to stretch too far (causing pain) in the following exercises.

One leg chair stretch: Sit on a chair with your injured leg (groin) fully extended to the side. Brace your other foot so that your legs are at a 90-degree angle. Holding onto the chair for support, slowly bend toward the inside of your injured leg. Stretch as far forward as possible, hold for 10 seconds then relax. Repeat five times.

The butterfly: Sit on the floor and place your feet together. Tuck them in toward your groin area. Slowly press down on the inside of your thigh with both elbows. Hold for 10 to 15 seconds, then repeat four times.

Sit on a chair and move your legs inward and outward using your arms for resistance. This can strengthen your groin muscles.

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