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Exercises for low back pain
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General Information:
Don't overdo exercising, especially in the beginning. Start by trying the movements slowly and carefully. Don't be alarmed if the exercises cause some mild discomfort which lasts a few minutes. But if pain is more than mild and lasts more than15 or 20 minutes, stop and do no further exercises until you see your doctor.
Do the exercises on a hard surface covered with a thin mat or a heavy blanket. Put a pillow under your neck if it makes you more comfortable. Always start your exercises slowly- and in the order marked- to allow muscles to loosen up gradually. Heat treatments just before you start can help relax tight muscles. Follow the instructions carefully; it will be well worth the effort.
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| 1 |
Lie on your back with your arms above your head and your knees bent. Now move one knee as far as you can toward your chest and at the same time straighten out the other leg. Go back to the original position with both knees bent, and repeat the movements, switching legs. Relax and repeat the exercise. |
| 2 |
Lie on your back with a small pillow under your head, your arms at your sides and your knees bent. Now bring your knees up to your chest, and with your hands clasped pull your knees toward your chest. Hold for a count of 10, keeping your knees together and your shoulders flat on the mat. Repeat the pulling and holding movement three times. Relax and repeat the exercise. |
| 3 |
Relax with your arms above your head and your knees bent. Now tighten the muscles of your lower abdomen and your buttocks at the same time so as to flatten your back against the mat. This is the flat back position. Hold the position for a count of 10. Relax and repeat the exercise. |
| 4 |
Sit on a hard chair with your arms folded loosely in front of you. Let your body drop until your head is down between your knees. Pull your body back up into a sitting position while tightening your abdominal muscles. Relax and repeat the exercises. |
| 5 |
Stand erect while holding onto a table or chair. Squat down, straighten up again, relax, and repeat the exercise. |
Stretching Exercises for low back pain and hip pain
- Place ankle on knee ... bend over and touch nose to knee. Hold 5 sec. Then bend toward ankle that is on knee. Hold 5 sec. Repeat both stretches 5 times.
- When #1 becomes easier, move ankle down about 4 or 5 inches. Stretch toward knee. Hold 5 sec., repeat 5 times.
- Pull heel back and up toward head. Hold 5 sec. Repeat 5 times.
- Stretch hamstrings. Bend over and touch toes, or put one leg straight out propped up on a chair, and bend over to touch toes. Hold 5 sec., repeat 5 times.
- Stretch calf muscles. Keep heel firmly on floor, lean forward. Hold 5 sec. Repeat 5 times on each heel.
- Do stomach crunches. Start slowly, build up to 20 or 30 per day. Keep knees bent.
Note: If any of the exercises cause undue pain, STOP IMMEDIATELY and tell your doctor. |
