Back Exercises


 

Strong, flexible muscles and joints which resist strain and injury will help prevent injury.  With some simple cases of back pain, certain exercises can help relieve some pain. Never do any exercise that causes increased pain.  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, 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.

Press Up: Sphinx Position

Press Up: Sphinx Position 1

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.

Press Up: Sphinx Position 2

Go up only as far as you can without discomfort. Work up to the Sphinx
position, where your forearms are in contact with the ground.

Press Up: Sphinx Position 3

Then over time begin to press up. If you are flexible, you may be
able to straighten your arms fully over time.

Press Up: Sphinx Position 4

Hold for 10 seconds, then repeat.

Superman

Superman 1

Start by lying on your stomach with face down.

Superman 2

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 & Piriformis Stretch

Standing Back Extension & Piriformis Stretch

Standing Back Extension (above left) – 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.

Piriformis Stretch

Piriformis Stretch 1

Lie down with your right knee up, and both arms stretching outward
at 45 degree angles away from your body.

Piriformis Stretch 2

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.

Cat/Dog

Cat/Dog

Start on all fours. Create an arch in your low back by raising your abdomen
toward the sky, while at the same time bowing your head. Hold for 30 seconds.
Go back to starting position. Arch your back the opposite direction 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.

Knee to Chest

Knee to Chest

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.

Body Flexion

Body Flexion

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.

Runner’s Stretch

Runner’s Stretch 1

Start in a sitting position with legs extended and feet together.

Runner’s Stretch 2

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 Reach

Advanced Reach
 1

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.

Advanced Reach
 2

Go back to starting position. Repeat position with left leg and right arm.
Do the exercise ten times alternating legs/arms.

Hyperextension

Hyperextension 1

Start by lying on your stomach with your hands behind your back.

Hyperextension 2

Then raise your chest and feet off the ground. Hold for 5 seconds.

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