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Relieving Exercise |
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Here are some exercises you can do at home to help improve flexibility and help reduce the risk of back pain and injury.
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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Press Up: Sphinx Position |
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Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the position shown here, also known in Yoga as the Sphinx position. |
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Superman |
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Start by lying on your stomach with face down. Raise your shoulders and hold yourself up with your arms extended in front of you. Hold for 30 seconds, and then return to starting position. Repeat exercise ten times. |
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Standing Back Extension |
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This exercise can be done at work or any other place where doing a press up on the floor is impractical. Start with hands on low back. Slowly arch backward as far as you can without discomfort. Hold only for three seconds, and return to starting position. Repeat five times. |
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Piriformis Standing |
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This exercise can be done at work, or on the golf course, because it can relieve back pain without requiring you to lie down on the floor for the standard piriformis stretch. To help you maintain your balance, you can lean against a wall or tree. Start by raising your knee in front of you. Slowly swing your knee across your body and hold for ten seconds. Repeat with other knee. |
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Body Flexion & Stretch |
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Start on your knees. Slowly lean forward and let your hands stretch outward and forward. Be sure to keep your head off the ground. Hold for 30 seconds. Repeat several times. |
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Stretch To Foot |
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Start in a sitting position with legs extended and feet together. With your hands flat against the ground, slowly extend forward as far as you comfortably can. Hold for 30 seconds and relax. Repeat stretch ten times. |
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The "Dog" |
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Start on all fours. Create an arch in your low back by lowering your abdomen toward the ground, while at the same time raising your head. Hold for 30 seconds. Go back to starting position. Repeat exercise 20 times. |
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Single knee To Chest |
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Start with both legs and feet together flat on the ground. Raise your right knee upward and pull it toward your chest with your hands. Hold for 30 seconds, and then return to starting position. Repeat with other leg. Do ten repetitions with each leg, alternating between right and left leg. |
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Piriformis Stretch |
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Lie down with your right knee up, and both arms stretching outward at 45-degree angles away from your body. Slowly let your right knee fall across your body to the ground. Keep your shoulders as flat as possible. Hold for 30 seconds. Return to starting position. Raise your left knee and let it fall across your body to the right side. Hold for 30 seconds. Return to starting position. Do the exercise ten times, alternating knees. |
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Body Flexion |
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Start on your knees with hands across abdomen. Slowly lean forward and let your body curl forward, keeping your head off the ground. Hold for 30 seconds. Repeat several times. |
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Bend Over |
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Start by standing straight up. Cross your arms across your chest. Slowly bend over, allowing the weight of your upper body to stretch your back. Relax as you stretch both your back and the back of your legs. Hold for ten seconds. Return to stand up position. Repeat exercise 20 times. |
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