Summit Medical Group 5/10/20, 11:17 PM

All patients are required to wear masks and practice physical distancing in our waiting rooms and o7ces. To stay up to date on our
response to the coronavirus pandemic, visit our COVID-19 Updates page.

LOW BACK PAIN EXERCISES

Exercises that stretch and strengthen the muscles of your abdomen and spine can help
prevent back problems. Strong back and abdominal muscles help you keep good
posture, with your spine in its correct position.

If your muscles are tight, take a warm shower or bath before doing the exercises.
Exercise on a rug or mat. Wear loose clothing. Don’t wear shoes. Stop doing any
exercise that causes pain until you have talked with your healthcare provider.

Ask your provider or physical therapist to help you develop an exercise program. Ask
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your provider how many times a week you need to do the exercises. Remember to start
slowly.

EXERCISES
These exercises are intended only as suggestions. Be sure to check with your provider before starting the
exercises.

Standing hamstring stretch: Put the heel of one leg on a stool about 15 inches high. Keep your leg
straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure
you do not roll your shoulders or bend at the waist when doing this. You want to stretch your leg, not your
lower back. Hold the stretch for 15 to 30 seconds. Repeat with each leg 3 times.
Cat and camel: Get down on your hands and knees. Let your stomach sag, allowing your back to curve
downward. Hold this position for 5 seconds. Then arch your back and hold for 5 seconds. Do 2 sets of 15.
Quadruped arm and leg raise: Get down on your hands and knees. Pull in your belly button and tighten
your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the
opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and change
sides. Do this 10 times on each side.
Pelvic tilt: Lie on your back with your knees bent and your feet Vat on the Voor. Pull your belly button in
towards your spine and push your lower back into the Voor, Vattening your back. Hold this position for 15
seconds, then relax. Repeat 5 to 10 times.
Partial curl: Lie on your back with your knees bent and your feet Vat on the Voor. Draw in your abdomen
and tighten your stomach muscles. With your hands stretched out in front of you, curl your upper body
forward until your shoulders clear the Voor. Hold this position for 3 seconds. Don't hold your breath. It
helps to breathe out as you lift your shoulders. Relax back to the Voor. Repeat 10 times. Build to 2 sets of
15. To challenge yourself, clasp your hands behind your head and keep your elbows out to your sides.
Gluteal stretch: Lie on your back with both knees bent. Rest your right ankle over the knee of your left leg.
Grasp the thigh of the left leg and pull toward your chest. You will feel a stretch along the buttocks and
possibly along the outside of your hip. Hold the stretch for 15 to 30 seconds. Then repeat the exercise
with your left ankle over your right knee. Do the exercise 3 times with each leg.
Extension exercise
Lie face down on the Voor for 5 minutes. If this hurts too much, lie face down with a pillow under your
stomach. This should relieve your leg or back pain. When you can lie on your stomach for 5 minutes
without a pillow, you can continue with Part B of this exercise.
After lying on your stomach for 5 minutes, prop yourself up on your elbows for another 5 minutes. If you
can do this without having more leg or buttock pain, you can start doing part C of this exercise.
Lie on your stomach with your hands under your shoulders. Then press down on your hands and extend
your elbows while keeping your hips Vat on the Voor. Hold for 1 second and lower yourself to the Voor. Do
3 to 5 sets of 10 repetitions. Rest for 1 minute between sets. You should have no pain in your legs when
you do this, but it is normal to feel some pain in your lower back.
Do this exercise several times a day.

Side plank: Lie on your side with your legs, hips, and shoulders in a straight line. Prop yourself up onto
your forearm with your elbow directly under your shoulder. Lift your hips off the Voor and balance on your

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Summit Medical Group 5/10/20, 11:17 PM

forearm and the outside of your foot. Try to hold this position for 15 seconds and then slowly lower your
hip to the ground. Switch sides and repeat. Work up to holding for 1 minute. This exercise can be made
easier by starting with your knees and hips Vexed toward your chest.

EXERCISES TO AVOID
It’s best to avoid the following exercises because they strain the lower back:

Exercises in which you lie on your back and raise and lower both legs together
Full sit-ups or sit-ups with straight legs
Hip twists

SPORTS AND OTHER ACTIVITIES

In addition to strengthening your back muscles, it’s helpful to keep your entire body in shape. Good activities for
people with back problems include:

Walking
Bicycling
Swimming
Cross-country skiing
Yoga
Tai Chi
Pilates

Some sports can hurt your back because of rough contact, twisting, sudden impact, or direct stress on your
back. Sports that may be dangerous to your back include:

Football
Soccer
Volleyball
Handball
Golf
Weight lifting
Trampoline "
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