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Back Exercise |
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The low back is supported by several muscle groups, including the back muscle themselves, the abdominals, buttocks and hamstring muscles. The following ten exercises are designed to strengthen these muscles, thereby relieving much of the stress on the lower back.
Begin by doing just a couple of repetitions for each exercise 2 times a day. Increase repetitions to 12, 24, or even 36 twice per day as you get stronger.
These instructions are only intended as a guide. Those who self-diagnose and self-treat themselves with home exercises do so at their own risk. Before beginning any exercises, learn how simple movements can alleviate back pain by visiting the anatomy lesson pages of this web site. |
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Knee Bend |
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Begin with your back, hands and feet flat on the floor, knees bent.
Raise your knees toward your chest, until they are resting on your abdomen. |
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Hamstring Stretch |
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Begin with your back, hands and feet flat on the floor, knees bent.
Keeping your legs straight, lift them off the floor, until they are perpendicular with your upper body. You can also do this one leg at a time. |
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Spinal Rotation |
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Begin with your back, hands and feet flat on the floor, knees bent.
Draw your legs up to your abdomen, then, keeping your back flat, twist your lower body to the right, then to the left. |
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Pelvic Tilt |
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Begin with your back, hands and feet flat on the floor, knees bent.
Keeping your back straight, lift your hips off the ground, briefly. |
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Semi-Sit-Up |
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Begin with your back, hands and feet flat on the floor, knees bent.
Using your stomach muscle, draw your head and chest upward toward your legs until you are in a half sit-up position. |
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Reverse Back Arch |
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Lay on your stomach, supporting your upper-torso on your elbows.
Curl your head and legs toward each other and hold for a few seconds. |
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Prayer Position |
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Begin on your hands and knees, with your arms stretched out in front of you, your back straight.
Extend your hips back and move your face close to the floor, as in a prayer position. |
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Cat and Cow |
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Begin on your hands and knees and arch your back, as a cat. Then lift your head and sink your back downward, as a cow. |
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Lateral Leg Splits |
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Lay on your side, resting your upper torso weight on your elbow.
Using your hand for support, lift your leg upward. Keep your back straight. Repeat as comfortable. Then do the opposite leg. |
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Standing Spinal Extension |
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Begin standing up with your back straight. Place your hands on your lower back for support. Tilt your head back slightly.
Using your hands for support, slowly bend backward. Do not bend to the point of discomfort. Repeat as comfortable. |
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