The document provides instructions for a series of simple back exercises for pain relief. The exercises include prone lying, back arches on elbows and standing, full pushups, bringing knees to the chest while lying down, cat's pose, bridging, slouch correction, and chin tucks. All exercises are to be done in sequence and discontinued if pain is aggravated.
The document provides instructions for a series of simple back exercises for pain relief. The exercises include prone lying, back arches on elbows and standing, full pushups, bringing knees to the chest while lying down, cat's pose, bridging, slouch correction, and chin tucks. All exercises are to be done in sequence and discontinued if pain is aggravated.
The document provides instructions for a series of simple back exercises for pain relief. The exercises include prone lying, back arches on elbows and standing, full pushups, bringing knees to the chest while lying down, cat's pose, bridging, slouch correction, and chin tucks. All exercises are to be done in sequence and discontinued if pain is aggravated.
The document provides instructions for a series of simple back exercises for pain relief. The exercises include prone lying, back arches on elbows and standing, full pushups, bringing knees to the chest while lying down, cat's pose, bridging, slouch correction, and chin tucks. All exercises are to be done in sequence and discontinued if pain is aggravated.
html A simple exercise regime is given here please note that the exercises are to be done in sequence given none of these should aggravate pain. If pain aggravates with any of these exercise, immediately discontinue the exercise AND please call me.
Prone lying
Prone lying Begin with lying on stomach for 2 minutes and relax think about your "good times". Follow this with the exercises shown below
Back Arch (Prone on Elbows)
Back Arch (Prone on Elbows) Lie face down. Push up onto elbows. Hold the position for 10 seconds. Return to start position and repeat for 10 times.
Full press up exercise
Full press up exercise for Lie face down, elbows bent, hands beside face. Push up on hands, straighten elbows, keeping hips on floor. Hold the position for 10 seconds. Return to start position and repeat for 10 times.
Stand facing wall. Place hands on wall at shoulder height, keeping elbows straight. Gently move hips forward, arching the low back hold for few seconds. Return to start position and repeat.
Standing arch
Standing arch Stand with feet shoulder distance apart. Place hands on hips as shown. Arch backwards hold for 2-3 seconds. http://www.physiowarzish.in/exercises-and-back-pain.html Return to start position and repeat for 8-10 times.
Unilateral knee to chest
Unilateral knee to chest Lie on back with knees bent. Bring one knee to chest hold the position for 5 seconds then bring the other knee to chest hold the position for 5 seconds. Return to start position repeat for 8-10 times.
Double knee to chest
Double knee to chest Lie on back. Bring both knees up to your chest. Keep hands under knees. Hold the position for 5 -10 seconds. Return to start position repeat for 8-10 times.
Cat's Pose Position in four point kneeling, spine in neutral look down at the floor as shown as shown. Gently arch back downward (lower your stomach towards the floor hollowing the back) Return to neutral and repeat for 8-10 times.
Bridging exercise
Lumbar bridging exercise Lie on back with knees bent. Lift buttocks off floor hold for 8-10 seconds. Return to start position and repeat for 8-10 times.
Slouch correction exercise Sit in chair with proper posture, low back slightly arched. Slowly slump low back, flattening low back. Slowly return to arch position, trying to increase the arch. Perform 8 to 10 repetitions. You can do the exercise every 2 to 3 hours while sitting on your office chair. This exercise has been advocated as one of the best for correcting the slouched posture.
Back Arch standing
Chin tuck in sitting
Chin tuck in sitting to correct the sitting posture
Sit with back and shoulders against wall. Tighten abdominal muscles, trying to pull navel up and in under ribs. Do not let low back move away from wall. http://www.physiowarzish.in/exercises-and-back-pain.html At the same time pull shoulder blades back and perform a chin tuck. Hold for few seconds and relax. Repeat for 8 to 10 times.
