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Click below to view exercises
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The best way to prevent injury is by having strong, flexible
muscles and joints that 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.
| Press
up: sphinx position |
Top |
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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. |
| 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 & 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, 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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