Exercise

We can help you create an exercise program to stretch and strengthen the muscles that support your back. Having strong, flexible muscles improves your range of motion and helps keep you moving. Below are sample exercises you can do to keep your back healthy. Yoga and Pilates are activities that have similar benefits.

Knee-to-Chest Raise

  1. Lie on your back with your knees bent. Keep your feet flat on the floor.
  2. Grasp your leg, just below your knee, and slowly pull it to your chest. Keep your back flat against the floor. You will feel pulling in your buttocks and low back. Hold for 1 second.
  3. Switch legs. Repeat exercise 10 times.

Hamstring Stretch.

  1. Lie on your back. Lift your leg. Place your hands around your thigh just below the knee. Then pull in your abdominal muscles.
  2. Slowly pull your leg toward your chest until you feel stretching in the back of the leg. Gently straighten your leg as much as you can. Hold for 1 second.
  3. Switch legs. Repeat exercise 10 times.

Pelvic Tilt

  1. Lie down and bend both knees.
  2. Tighten your abdomen and buttocks, and press your low back toward the floor. This should be a small, subtle movement. Hold for 1 second.
  3. Return to first position. Relax. Repeat exercise 10 times.

Low Back Rotation

  1. Lie on your back with your knees bent. Put your feet flat on the floor. Extend your arms out, and place your palms on the floor.
  2. Slowly drop both knees to one side while turning your head to the other side. Keep your shoulders on the floor. Hold for 1 second.
  3. Relax. Switch sides.Repeat exercise 10 times.

Press-Up

  1. Lie on your stomach. Place your hands in front of you on the floor. Make sure your shoulders and elbows are in line.
  2. Press up on your elbows. Then, slowly pull your body forward and arch your back. Hold this position for 1 second.
  3. Return to the first position. Relax. Repeat exercise 10 times.

Wall Sit

  1. Stand with your back against a wall with your feet slightly apart.
  2. Move your feet out so that they are about one foot away from the wall.
  3. Slowly sink into a partial sit until your knees are in line with your ankles.
  4. Hold for 1 second. Then slide back up. Repeat exercise 10 times.

Tips for Exercises Depending on your back problem, some of the exercises on these pages may not be right for your. Speak with us or another healthcare provider before starting any exercise program. Breath normally while doing these exercises. Don’t hold your breath. Equipment, such as a resistance band or exercise ball, can be included in your exercise routine. We can inform you on how to use them.

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