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Exercises for Lower Back Pain

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					Exercises for
Low Back Pain
Unless your physician instructed otherwise, do each exercise 1 to 5 times, twice each day. Gradually
increase the workout to 10 repetitions twice a day. Use slow, smooth actions as you exercise.
If you feel any discomfort while doing these exercises, stop immediately and contact your physician. Stop
any exercise that increases back pain or causes numbness, tingling, or weakness in your legs.

Pelvic Tilt                                       Lie on your back with knees bent, feet flat on Stretches
abdominal muscles                                 the floor, and arms at your sides. Flatten the
                                                  small of your back against the floor. (Your hips will tilt
                                                  upward.) Hold for a few moments and relax.




Double Knee to Chest                              Lie on your back with knees bent, feet flat on the floor,
Stretches hip, buttock, and lower back muscles    and arms at your sides. Raise both knees, one at a
                                                  time, to your chest and hold for a few moments with
                                                  your hands as illustrated or with your hands in the
                                                  bend of your knee. Lower your legs, one at a time, to
                                                  the floor and rest briefly.
Trunk Flex                                   On your hands and knees, tuck in your chin and arch
Stretches back, abdominal, and leg muscles   your back. Slowly sit back on your heels, letting your
                                             Shoulders drop toward the floor. Hold for a few
                                             moments. Gradually increase your holding time.




Cat and Camel                                On your hands and knees with your head parallel to
Strengthens back and abdominal muscles       the floor, arch your back and then let it slowly sag
                                             toward the floor. Try to keep your arms straight.




Partial Sit-Up                               Lie on your back with knees bent, feet flat on the floor,
Strengthens abdominal muscles                and arms crossed over your chest, keeping your
                                             middle and lower back flat on the floor, raise your
                                             head and shoulders off the floor and hold. Gradually
                                             increase your holding time.
Hip Flex                                      Lie on your stomach with your arms folded under your
Strengthens and stretches hip, buttock, and   chin. Slowly lift one leg—not too high—without
back muscles                                  bending it, while keeping your pelvis flat on the floor.
                                              Slowly lower your leg and repeat with the other leg.




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posted:11/14/2011
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