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Back
exercises |
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The best way to prevent injury is by having strong, flexible
muscles and joints which resist strain and injury. With some simple
cases of back pain, certain exercises can help relieve some pain episodes.
Remember, never do any exercise that causes increased pain.
Click below to view exercises
|
| Press
Up: Sphinx Position |
top |
|
| 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. |
| Superman |
top |
|
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, then return to starting position. Repeat
exercise ten times. |
| Standing Back
Extension |
top |
|
| This exercise can be
done at work or any other place where doing a press up on
the floor is practical. 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. |
| The "Dog" |
top |
|
| 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. |
| Single Knee
To Chest |
top |
|
| Start with both legs
and heals together flat on the ground. Raise your right knee
upward and pull it toward your chest with your hands. Hold
for 30 seconds, then return to starting position. Repeat with
other leg. Do ten repetitions with each leg, alternating between
right and left leg. |
| Piriformis
Stretch |
top |
|
| 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. |
| Piriformis
Standing |
top |
|
| This exercise can be
done at work, or during recreational activities such as golf,
because it can relieve back pain without requiring you to
lay 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. |
| Body Flexion |
top |
|
| 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. |
| Body Flexion
And Stretch |
top |
|
| 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. |
| Bend Over |
top |
|
| 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. |
| Stretch
To Foot |
top |
|
| 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
can comfortably. Hold for 30 seconds and relax. Repeat stretch
ten times. |
| Advanced
Back Stretch |
top |
|
| This exercise is more
difficult than it looks. Start on all fours. Raise your right
leg backward, and raise your left arm up reaching in front
of you. Hold for ten seconds. Go back to starting position.
Repeat position with left leg and right arm. Do the exercise
ten times alternating legs/arms. |
| The Plow |
top |
|
| This is an advanced
yoga position called "the plow." It should be attempted ONLY
after you are pain free and have mastered the simple back
stretches involving extension and flexion. Start by lying
on your back. Slowly raise both legs back over your head,
using your outstretched arms to balance. Hold for 30 seconds
and go back to starting position. Repeat ten times. |
| Press Up |
top |
|
| 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 top position also known in Yoga as the Sphinx
position. Then over several days, move on to the final position,
with arms straight. |
|
NOTE: We recognize that people will diagnose and treat
themselves. We have provided this medical information to make you more
knowledgeable about nonsurgical aspects of care, the role of exercise
in your long-term recovery, and injury prevention. In some cases, exercise
may be inappropriate. Remember that if you diagnose or treat yourself,
you assume the responsibility for your actions. You should never do
any exercise that causes increased pain. You should never do any exercise
that places body weight on a weakened or injured limb or back.
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