Low Back Pain Exercise
1. Standing Hamstring stretch
Position: Standing and place a heel of leg on the stool about 15 inches high. Keep your knee straight.
Action: Lean forward, bending at hip until you feel mild stretch in the back of your thigh. Hold 10 seconds. Repeat with other side.
Repeat 5 times/set, 3-4 sets each day.
2. Knee to chest
Position: Lie on back.
Action: Places hands behind one knee and pull it toward chest until you feel stretch. Hold 10 seconds, then return to the start position. Repeat with other leg.
Repeat 5 times/set, 3-4 sets each day.
3. Lower trunk rotation
Position: Lie on back with knees bent and feet flat on the floor.
Action: Rotate your knees to the left side, hold 10 seconds. Then return to the start position. Repeat with other side.
Repeat 5 times/set, 3-4 sets each day.
4. Pelvic tilt
Position: Lie on back with knees bent and feet flat on the floor.
Action: Tighten your abdominal muscles and push your lower back into the floor. Hold 10 seconds.
Repeat 5 times/set, 3-4 sets each day.
5. Cat and camel
Position: Kneeling on your hands and knees. Place your hands, shoulder-width apart and your knees, hip width apart. Pointing your fingers forwards.
Action: Gently round your back upwards, hold 5 seconds. Then arch your back and hold 5 seconds.
Repeat 5 times/set, 3-4 sets each day.
Back extension
Position: Lie face down on the floor with your hand next to your shoulder.
Action: Push your shoulders up and straighten your arms keeping your hip on the floor.
Repeat 5 times/set, 3-4 sets each day.
Notes:
- Exercises should be done on the hard surface for e.g. exercise mat, carpet etc.
- If conditions worsen please stop the exercise and visit you doctor or physiotherapist from NMC Royal Medical Center for advice.
Department of Physiotherapy
NMC Royal Medical Center, Ras al Khaimah.
Reference: