-IBIS-1.5.0-
rx
exercise
low back exercises
physical medicine
definition
low back exercises
1. lying on back, relaxed, bring right knee up toward chest clasping hands around knee; straighten left leg, pointing toe upward; tighten right knee as far as possible to chest; hold to count of 5; repeat with other leg, do each leg 5-10 times
2. lying on back, relaxed, bring both knees to chest, by clasping with hands; move knees in a circle with hands, so rocking on sacrum; repeat clockwise 5 times and counterclockwise 5 times
3. lying on back, relaxed, with both knees bent; tighten muscles of lower abdomen while also tightening the buttocks, pushing the back flat against the bed; hold this position for 10 count and relax slowly; repeat 5-10 times
4. lying on back, relaxed, with left knee bent and left foot on floor; raise right leg up as far as is comfortable, repeat with other leg; do each leg 5-10 times
5. lying on back, bring one knee to chest then straighten it, pointing toe upward as far as possible; bend knee back to chest and return to original position; repeat with other leg; do each leg 5-10 times
6. lying on back, arms at sides, palms down and knees bent, feet flat on floor; raise lower back and buttocks several inches off the floor and hold position for 3 sec.; repeat 5-10 times
7. lying on back, arms at sides, flex one hip until vertical then cross it over other hip to create twist in spine; hold for several seconds
8. as back improves: lying on back, hold hips in air and pedal imaginary bicycle
9. lying on side, do leg raises; repeat 5-10 times on both sides
10. sitting on edge of chair with arms folded loosely in front of you, let body drop until head is down between legs; pull body back up into sitting position while tightening abdominal muscles
11. sitting on floor, try touching toes without discomfort; repeat slowly 5-10 times
12. standing with arms at sides, bend slowly to one side beginning with head, neck, shoulders, chest and lower back, with fingers descending the leg on that side; repeat for opposite side, 5-10 times each
13. standing, patient squats while keeping feet flat on floor while reaching forward and downward with outstretched arms; repeat 5-10 times
14. lying on stomach with large pillow under hips and lower part of abdomen; place arms out to sides and begin to lift head and shoulders off floor, not far enough to cause pain; keep head in line with spine by looking at floor and tighten pelvic muscles so thigh remains on floor; hold position for several seconds
15. resting on hands and knees, extend neck; relax abdominal muscles and allow lumbar spine to hyperextend (i.e. head and tail rise); then while exhaling drop head and tail, pushing thoracics toward ceiling; repeat 5-10 times with breathing cycle
16. kneeling on feet, extend arms overhead, and push chest towards knees; hold several seconds, stretching arms as far out in front as possible
footnotes