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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.
| Knee
Bend |
Hamstring
Stretch
| Spinal
Rotation
| Pelvic
Tilt |
| Semi-Sit-Up
| Reverse
Back Arch
| Prayer
Position
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| Cat
and Cow
| Lateral
Leg Splits
| Standing
Spinal Extension
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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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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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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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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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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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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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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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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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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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