Why Exercise?
Exercise and staying active may relieve low back pain and can help speed your recovery. Stretching and strengthening your stomach, back, and leg muscles helps support your spine and reduce pressure on your discs. This may help prevent disc injury.
Low-impact aerobic exercises such as walking and swimming also help you maintain a healthy back. Aerobic exercise makes your heart and other muscles use oxygen more efficiently and muscles that frequently receive oxygen-rich blood stay healthier.
Talk to your health professional before you start an exercise program, and only do exercises that do not increase your symptoms.
What Type of Exercise?
Most people who have back pain naturally feel better by doing certain motions. Some feel better sitting (back in flexion), while others feel better standing (back in extension). Exercise that moves you toward your more comfortable position is usually more successful in treating your back pain. For example, if you are more comfortable sitting down or in flexion, exercises that bend you forward such as knee-to-chest exercises may help you.
Avoid exercises that put weight above waist level, like overhead presses, or exercises where your back is not supported.
How to Exercise?
Flexion Exercises
Knee-to-chest – Single Leg
1) Lie on your back, legs bent at the knee, feet flat on the floor.
2) Pull your right knee to your chest with both hands and give it a hug. *You can extend the opposite leg flat on the floor if it gives you a better stretch and does not cause pain.
3) Hold for 20-30 seconds and repeat with the opposite leg.
Knee-to-chest – Double Leg
1) Lie on your back in same starting position as above
2)Pull both knees into the chest.
3) Hold for 20-30 seconds.
Hamstring Stretch in Doorway
1) Lie on your back in front of a doorway with one leg extended through the doorway.
2) Extend the opposite leg up the side of the doorway as far as you can without arching your back or raising your hips off the ground.
3) Hold for 20-30seconds and then switch sides.
Wall Squats
1) Lean your back against a wall and move your feet out about 12 inches from the wall.
2) Pressing your low back into the wall, slide down to a seated position.
3) Hold for a count of 10-15 then slide back to standing. Repeat 10-12 times.
Extension Exercises
Press-ups
1) Lie on your stomach with your hands under your shoulders.
2) Slowly push your shoulders away from the floor leaving you hips on the ground.
3) Only go as high as is comfortable, do not push past pain.
4) If needed, bring your elbows to the floor to allow you to hold yourself in the position for several seconds.
Alternate Arm and Leg
1) On your hands and knees, tighten your core to stabilize your back.
2) Once stable, raise your right leg straight and behind you keeping your hips level.
3) Once comfortable, raise your left hand straight and in front of you.
4) Hold for 5-10 seconds stretching the arm and leg to opposite ends.
5) Release and repeat on the other side.
Bridging
1) Lie flat on the floor, legs bent at the knee, feet flat on the floor.
2) Place your hands at your sides and slowly squeeze your butt and raise your hips to the ceiling.
3) Hold for a few seconds then return to your starting position. Repeat 10-12 times.
As your back gets stronger you can add more advanced exercises. Consult with your healthcare provider before changing or increasing your exercise program.
Additional Advanced Exercises for Core and Back
1) Plank
2) Lat pull-downs
3) Stability ball exercises including bridges and squats
4) Lunges
5) Side leg raises
For more information please feel free to email me at anytime.
