Scribd Logo
Upload

Welcome to Scribd!

  • 70 views

    Low Back Exercise Guide

    Uploaded by

    Sylvia Grace
    Regular low back exercises and a gradual return to daily activities are important for recovery from low back issues. Doctors may recommend 10-30 minutes of low back exercises 1-3 times per day during early recovery. Exercises include ankle pumps, heel slides, abdominal contractions, wall squats, and heel raises to strengthen the back. Intermediate exercises add stretches like single knee to chest and hamstring stretches. Advanced exercises target hip flexors and piriformis muscles with stretches. Lumbar stabilization exercises use a swiss ball and aerobic exercise like biking or walking on a treadmill for 20-30 minutes are also recommended.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Low Back Exercise Guide

    Uploaded by

    Sylvia Grace
    70 views5 pages
    Regular low back exercises and a gradual return to daily activities are important for recovery from low back issues. Doctors may recommend 10-30 minutes of low back exercises 1-3 times per day during early recovery. Exercises include ankle pumps, heel slides, abdominal contractions, wall squats, and heel raises to strengthen the back. Intermediate exercises add stretches like single knee to chest and hamstring stretches. Advanced exercises target hip flexors and piriformis muscles with stretches. Lumbar stabilization exercises use a swiss ball and aerobic exercise like biking or walking on a treadmill for 20-30 minutes are also recommended.

    Original Title

    ExerciseGuide

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Regular low back exercises and a gradual return to daily activities are important for recovery from low back issues. Doctors may recommend 10-30 minutes of low back exercises 1-3 times per day during early recovery. Exercises include ankle pumps, heel slides, abdominal contractions, wall squats, and heel raises to strengthen the back. Intermediate exercises add stretches like single knee to chest and hamstring stretches. Advanced exercises target hip flexors and piriformis muscles with stretches. Lumbar stabilization exercises use a swiss ball and aerobic exercise like biking or walking on a treadmill for 20-30 minutes are also recommended.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    70 views5 pages

    Low Back Exercise Guide

    Uploaded by

    Sylvia Grace
    Regular low back exercises and a gradual return to daily activities are important for recovery from low back issues. Doctors may recommend 10-30 minutes of low back exercises 1-3 times per day during early recovery. Exercises include ankle pumps, heel slides, abdominal contractions, wall squats, and heel raises to strengthen the back. Intermediate exercises add stretches like single knee to chest and hamstring stretches. Advanced exercises target hip flexors and piriformis muscles with stretches. Lumbar stabilization exercises use a swiss ball and aerobic exercise like biking or walking on a treadmill for 20-30 minutes are also recommended.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    Low Back Exercise Guide

    Regular exercises to restore the strength of your back and a gradual return to everyday activities are
    important for your full recovery. Your orthopaedic surgeon and physical therapist may recommend that you
    exercise 10 to 30 minutes a day one to three times a day during your early recovery. They may suggest some
    of the following exercises. This guide can help you better understand your exercise and activity program,
    supervised by your therapist and orthopaedic surgeon.

    Initial Exercise Program

    Ankle Pumps - Lie on your back. Move ankles up and down.


    Repeat 10 times.

    Heel Slides - Lie on your back. Slowly bend and straighten knee.
    Repeat 10 times.

    Abdominal Contraction - Lie on your back with knees bent and hands
    resting
    below ribs. Tighten abdominal muscles to squeeze ribs down toward back.
    Be sure not to hold breath. Hold 5 seconds. Relax. Repeat 10 times.

    Wall Squats - Stand with back leaning against wall. Walk feet 12 inches in
    front of body. Keep abdominal muscles tight while slowly bending both knees
    45 degrees. Hold 5 seconds. Slowly return to upright position. Repeat 10 times.

    Heel Raises - Stand with weight even on both feet. Slowly raise heels up and
    down. Repeat 10 times.

    Straight Leg Raises - Lie on your back with one leg straight and one knee
    bent. Tighten abdominal muscles to stabilize low back. Slowly lift leg
    straight up
    about 6 to 12 inches and hold 1 to 5 seconds. Lower leg slowly. Repeat 10
    times.

    Intermediate Exercise Program

    Single Knee to Chest Stretch - Lie on your back with both knees
    bent.
    Holdthigh behind knee and bring one knee up to chest. Hold 20
    seconds.
    Relax.Repeat 5 times on each side.

    Hamstring Stretch - Lie on your back with legs bent. Hold one thigh
    behind
    knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold
    20 seconds. Relax. Repeat 5 times on each side.
    Lumbar Stabilization Exercises With Swiss Ball - Abdominal muscles must remain contracted during each
    exercise. See "Abdominal Contraction" exercise from initial exercise program. Perform each exercise for 60
    seconds. The further the ball is from your body, the harder the exercise.

    Lie on your back with knees bent and calves resting on ball.
    1. Slowly raise arm over head and lower arm, alternating right and left
    sides.
    2. Slowly straighten one knee and relax, alternating right and left
    sides.
    3. Slowly straighten one knee and raise opposite arm over
    head.Alternate
    opposite arms and legs.
    4. Slowly "walk" ball forward and backward with legs.

    Sitting on ball with hips and knees bent 90 degrees and feet
    resting on floor.
    1. Slowly raise arm over head and lower arm, alternating right and left sides.
    2. Slowly raise and lower heel, alternating right and left sides.
    3. Slowly raise one heel and raise opposite arm over head. Alternate opposite
    arm and heel.
    4. Marching: Slowly raise one foot 2 inches from floor, alternating right
    and left sides.

    Standing with ball between your low back and wall.


    1. Slowly bend knees 45 to 90 degrees. Hold 5 seconds. Straighten knees.
    2. Slowly bend knees 45 to 90 degrees while raising both arms over head.
    Lie on your stomach over ball.
    1. Slowly raise alternate arms over head.
    2. Slowly raise alternate legs 2 to 4 inches off of floor.
    3. Combine 1 and 2, alternating opposite arms and legs.
    4. Bend one knee. Slowly lift this leg up, alternating right and left legs.
    Be careful not to arch your low back!

    Advanced Exercise Program

    Hip Flexor Stretch - Lie on your back near edge of bed, holding knees
    to
    chest. Slowly lower one leg down, keeping knee bent, until a stretch is
    felt
    across top of the hip/thigh. Hold 20 seconds. Relax. Repeat 5 times on
    each side.

    Piriformis Stretch - Lie on back with both knees bent. Cross one leg on
    top
    of the other. Pull opposite knee to chest until a stretch is felt in the
    buttock/hip
    area. Hold 20 seconds. Relax. Repeat 5 times each side.

    Lumbar Stabilization Exercises With Swiss Ball

    Lie on stomach over ball.


    1. "Walk" hands out in front of ball until ball is under legs. Reverse
    to starting position.
    2. "Walk" hands out in front of ball until ball is under legs and slowly
    raise alternating arms over head.
    3. "Walk" hands out in front of ball and slowly perform push-ups.

    Aerobic Exercises - Maintain spine in neutral position while stabilizing with abdominal muscles to protect
    the low back during aerobic exercise. 1. Stationary bike for 20 to 30 minutes. 2. Treadmill for 20 to 30
    minutes.

    Reviewed 2000

    For More Information:


    Back Pain Exercises
    Low Back Pain
    Prevnting Back Pain at Work and at Home

    Instructions to Patient:
    Main Menu Spine

    ©2002 AAOS. All rights reserved.

    You might also like