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Low Back Program Exercises
Exercise 1: Knee to Chest
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Starting Position: Lie on your back on a
table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface of the table Maintain the position for 30 seconds. Switch legs and repeat. Do Not Cause Pain. |
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Exercise 2: Pelvic Tilt
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Starting Position: Lie on your back on a
table or firm surface. Your feet are flat on
the surface and the knees are bent. Action: Push the small of your back into the floor by pulling the lower abdominal muscles up and in. Hold your back flat while breathing easily in and out. Hold for five seconds. Do not hold breath. Do Not Cause Pain. |
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Exercise 3: Hip Rolling
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Starting Position: Lie on your back on a
table or firm surface. Both knees bent, feet
flat on the table. Action: Cross your arms over your chest. Turn your head (trunk) to the right as you turn both knees to the left. Allow your knees to relax and go down without forcing. Bring knees back up, head to center. reverse directions. Do Not Cause Pain. |
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Exercise 4: Pelvic Lift
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Starting Position: Lie on your back on a
table or flat surface. Your feet are flat on
the surface and your knees are bent. Keep
your legs together Cross your arms over
your chest. Action: Tilt your pelvis and push your low back to the floor as in the previous exercise, then slowly lift your buttocks off the floor as far as possible without straining. Maintain this position for 5 seconds. Lower your buttocks to the floor Do not hold breath. Do Not Cause Pain. |
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Exercise 5: Lower Abdominal Exercises
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Starting Position: Lie on your back on a
table or firm surface. Knees bent and feet
flat on the table. Flatten your back to the
floor by pulling your abdominal muscles up
and in. Action:
Do Not Cause Pain. |
A. 
B.
C. |
Exercise 6: Curl Ups
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Starting Position: Lie on your back on a
table or flat surface. Your feet are flat on the
surface and your knees are bent. Maintain
your pelvic tilt for the curl up exercises. Action:
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A. 
B.
C. |
Exercise 7: Cat and Camel
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Starting Position: Kneel down on the floor
and assume the "all-four's" position. Keep
your head straight so that the gaze of your
eyes is toward the floor. Action: Slowly allow your trunk to sag as far as you can so that your back is arched Do no, pull it down. but let it relax as you lift up your face towards the ceiling Then round your back up at the waist as far as you can by contracting your lower abdominal muscles as you lower the top of your head toward the floor. All motion should be initiated from your low back Do Not Cause Pain. |
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Exercise 8: Tail Wagging
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Starting Position: Kneel on a mat and assume
the "all-four's" position Keep your head in a
neutral position by looking down at the floor. Action: Keeping your shoulders still, move your right hip toward your right shoulder as far as you can. Slowly return to the starting position then move your left hip toward your left shoulder as far as you can Do Not Cause Pain. |
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Exercise 9: Hip Extension
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Starting Position: Assume they "all-four's"
position. Action: Bring one knee toward your head as you lower the head Extend the head up and the leg out to a flat position parallel to the floor Return to the starting position. Repeat, alternating legs. Do Not Cause Pain. |
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Exercise 10: Hand-Knee Rocking
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Starting Position: Kneel on a mat with your
knees and ankles. Allow your buttocks to
rest on your heels. Action: Take your upper body over so you are in a crouched position with your arms stretched out in front of you. Relax in this position and then slowly move forward with your elbows straight into a press-up position. Do Not Cause Pain. |
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Exercise 11: Lying Prone In Extension
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Starting Position: Lie on your stomach on
a mat with your weight on your forearms. Action: Lie on your stomach on a mat and lean on your elbows Stay in this position for about _____, making sure that you relax your low back completely. Do Not Cause Pain. |
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Exercise 12: Press Up
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Starting Position: Lie on your stomach on
a mat. Place your hands. palms down,
under your shoulders. Action: Straighten your arms, raising your upper trunk off the floor. Keep your pelvis against the mat, allowing your lower back to arch. Hold for ____ seconds. Return to starting position and repeat. Do Not Cause Pain. |
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Exercise 13: Back Extension
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Starting Position: Lie on your stomach on
a mat. Place your arms at your sides so .
that your hands are by your hips. Action: Raise your head and shoulders off the mat as high as comfortably possible. Hold for ____ seconds. Lower the head and shoulders. Do not tense your shoulder muscles. Do Not Cause Pain. |
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Exercise 14: Arm Lifts
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Starting Position: Lie on your stomach on
a mat. Stretch your arms over head and
slightly out to the side (in a V position). Action: Lift one arm, with your hand positioned so that the thumb points upward. Keep your thighs and your opposite arm relaxed. Slowly lower your arm, then raise the other arm in the same manner. Do Not Cause Pain. |
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Exercise 15: Hip Extension
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Starting Position: Lie on your stomach on
a mat. Bend your knee to a 90 degree angle
so the sole of your toot faces the ceiling. Action: Lift one thigh off the table approximately 6 inches by raising your foot toward the ceiling. Your hip bones do not leave the table as you lift the leg. Slowly lower your thigh back to the starting position. Do Not Cause Pain. |
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Exercise 16: Knee Push Up
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Starting Position: Lie on your stomach on
a mat. Place your hands, palms down, on
the mat at the level of your shoulders. Pushing with your arms, lift your trunk and thighs off the surface of the mat until your elbows are straight. Your knees should be bent, and your lower legs and feet should be on the mat. Keep your back straight and do not let your stomach sag. Action: Slowly bend your elbows, lowering your trunk and thighs toward the surface of the mat. Push away from the mat again, straightening your arms. Do Not Cause Pain. |
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Exercise 17: Push Up
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Starting Position: Lying on your stomach,
place your hands, palms down, on the floor
at the level of your shoulders. Flex your toes
so that the weight of your body is shared by
your hands and soles of your feet. Pushing
with your arms raise your trunk and legs off
the floor. Keep your back straight and do not
let your stomach sag. Action: Bend your elbows to lower your body halfway toward the floor then push your body back by straightening your arms. Do Not Cause Pain. |
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Exercise 18: Trunk Rotation
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Starting Position: Assume the "all-four's"
position. Action:
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Exercise 19: Full Back Release
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Starting Position: Sit in a chair with your
feet flat. Relax your shoulders and keep
your head level. Your weight should be
evenly distributed between your buttocks
and your feet. Action: Relax your neck. Curl your neck, upper back and low back slowly forward. Allow your hands to reach the floor so your palms are touching the floor. Hold for ____ seconds. Straighten up slowly so that you bring your head up last. Return to the starting position. Do Not Cause Pain. |
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Exercise 20: Upper Back Stretch
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Starting Position: Sit on a stool with your
back flat against a wall. Action: Lift your arms overhead, keeping your head and back flat against the wall. Hold for ____ seconds. See if your shoulders can touch the wall while keeping your back flat, Hold for ____ seconds. Lower your hands to the starting position. Do Not Cause Pain. |
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Exercise 21: Side Bending
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Starting Position: Stand up straight with your
arms at your sides and your feet shoulder
width apart. Action: Bend your trunk to one side, by lowering your shoulder Run your hand down the outside of your thigh. Hold for seconds. Slowly straighten up. Repeat to the opposite side. Do Not Cause Pain. |
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Exercise 22: Backward Bending
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Starting Position: Stand up straight with your
feet shoulder width apart. Keep your knees
as straight as possible. Place your hands
on your back firmly at your waist level. Action: Bend backwards at your waist keeping the knees as straight as possible. Hold for ____ seconds. Return slowly to the upright position. Do Not Cause Pain. |
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Exercise 23: Pectoralis Stretch
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Starting Position: Stand with your legs together
facing a corner. Extend your arms and place
your palms against the opposite walls of the
corner. Action: Lean toward the corner. Keep your body and legs straight and your heels firmly on the floor. Hold for ____ seconds. Return to the starting position. Repeat, gradually increasing your distance from the comer. Do Not Cause Pain. |
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