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.