Lower Back Exercises

General Instructions:

Your muscles are the best back support available. Keeping a regular schedule for your exercises eliminates the necessity of  a brace or corset. Supporting para-spinal  musculature of the lumbar spine is all the support that is necessary and can be achieved by regular exercises.

Exercises:

Increase the frequency of your exercises as your pain level of discomfort level goes down. Do not continue if you your pain level has gone up or your muscles fatigued. If you have tight muscle take a hot bath or hot shower before you begin your exercises. Slight ache after exercises is a normal feeling.

Use soft cover on the floor – rug or mat. Use of a small pillow under your neck is beneficial. Do not wear shoes and use  loose clothing. Stop exercises if they cause additional pain or discomfort.

Start slowly and gradually, increase speed and repetition. Don’t overdo it. Try to perform exercises daily. The important thing is to relax. Exercise on a rug or mat. Put a pillow under your neck. Dress comfortably: no shoes or socks. Stop doing any exercises that causes pain untill you have checked with your doctor.

Lie on your back with knees bent. Feet flat on the floor. Take a deep breath and relax. Press your back against the floor and tighten your stomach and seat muscles. This should cause the lower end of the pelvis to rotate forward. Hold for 5 seconds. Relax. Repeat 5-10 times

Lie on your back with knees bent. Feet flat on the floor. Take deep breath and relax. Grasp one knee with both hands and pull it as close to your chest as possible. Return to starting position. Repeat 5-10 times for each leg, alternating legs.

Lie on your back with knees bent. Feel the floor. Take a deep breath and relax. Grasp both knees and pull them as close to your chest as possible. Return to starting position. Straighten legs. Return to starting position. Relax. Repeat 5-10 times.

Lie on your back with knees bent. Feet flat on the floor. Take a deep breath and relax. Draw one knee to chest. Then point leg upward as far as possible. Return to starting position. Relax. Repeat 5-10 times, alternating legs. NOTE: This exercise is not recommended for patients with sciatic pain

Lie on side with knees bent. Take a deep breath and relax. Slide upper knee toward chest as far as possible. Return to starting position. Relax. Repeat 5-10 times on each side.

Lie on your stomach with your head on your hands. Take a deep breath and relax. Tighten your seat muscles. Hold for 2 seconds. Relax. Repeat 5-10 times

This exercise should not be started until the others have been done for several weeks. Lie on your back with knees bent. Feet flat on the floor. Take a deep breath and relax. Pull up to sitting position keeping knees bent. Return to starting position. Relax. Having someone hold your feet down can facilitate this exercise. Repeat 5-10 times

Lie on your back with your legs straight out, knees unbent and arms at your sides. Take a deep breath and relax. Raise legs one at a time as high as comfortable and lower to floor as slowly as possible. Repeat 5 times for each leg

Get down on your hands and knees. Take a deep breath and relax. Pull stomach in and curve back upward. Let head hang down. Now arch back and look up. Relax. Repeat 5-10 times

Stand with your back against doorway. Place heels four inches away from frame. Take a deep breath and relax. Press your back against doorway. Tighten your stomach and seat muscles, allowing your knees to bend slightly. This should cause the lower end of the pelvis to rotate forward (as in exercise 1). Press your neck up against doorway. Press both hands against opposite side of doorway and straighten both knees. Hold for 2 seconds. Relax. Repeat 5-10 times.

Helpful Hints for a Healthy Back.

Always sit all the way in a chair with your back erect. When you lift any object from the floor, bend your legs and keep your back straight, and make your leg muscles do the work. Sleep on a firm mattress or put a 3/4” plywood board under a soft one. If you sleep on your back, put pillow under your knees not under your head. Keep your knees bent when sleeping on your side.  Don’t sleep on your stomach. When driving a car, keep the seat forward so your body is erect. On long trips, stop every hour or so and walk around to relieve tension and relax muscles.

When doing any work that requires standing, place one foot on a stool or bench. Be conscious of your posture and avoid “sway” back. Tuck the pelvis forward to straighten the back. Walk whenever you get the chance.

Once your backache is gone, get regular exercise and make a conscious effort to relax several times a day. If your back acts up, see your doctor immediately. Don’t wait until it gets worse.

Question: Did you try these exercises? Were these exercises helpful?

Comments

comments

Try magnetic therapy!