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Back Exercises
The best way to prevent
injury is by having strong, flexible muscles and joints which resist
strain and injury. With some simple cases of back pain, certain
exercises can help relieve some pain episodes. Remember to avoid
exercises that cause increased pain.
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Click below to view exercises
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| Press Up: Sphinx
Position |
Top |
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| Start by lying on your stomach. Begin
to raise your upper body slowly, while keeping your pelvis
flat to the floor. Try to create an arch in your low back.
Go up only as far as you can without discomfort. Work up to
the position shown here, also known in Yoga as the Sphinx position. |
| Superman |
Top |
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| Start by lying on your stomach with
face down. Raise your shoulders and hold yourself up with your
arms extended in front of you. Hold for 30 seconds, then return
to starting position. Repeat exercise ten times. |
| Standing Back Extension |
Top |
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| This exercise can be done at work
or any other place where doing a press up on the floor is impractical.
Start with hands on low back. Slowly arch backward as far as
you can without discomfort. Hold only for three seconds, and
return to starting position. Repeat five times. |
| The
"Dog" |
Top |
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| Start on all fours. Create an arch
in your low back by lowering your abdomen toward the ground,
while at the same time raising your head. Hold for 30 seconds.
Go back to starting position. Repeat exercise 20 times. |
| Single Knee To Chest |
Top |
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| Start with both legs and feet together
flat on the ground. Raise your right knee upward and pull it
toward your chest with your hands. Hold for 30 seconds, then
return to starting position. Repeat with other leg. Do ten
repetitions with each leg, alternating between right and left
leg. |
| Piriformis Stretch |
Top |
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| Lie down with your right knee up,
and both arms stretching outward at 45 degree angles away from
your body. Slowly let your right knee fall across your body
to the ground. Keep your shoulders as flat as possible. Hold
for 30 seconds. Return to starting position. Raise your left
knee and let it fall across your body to the right side. Hold
for 30 seconds. Return to starting position. Do the exercise
ten times, alternating knees. |
| Piriformis Standing |
Top |
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| This exercise can be done at work
or on the golf course, because it can relieve back pain without
requiring you to lay down on the floor for the standard piriformis
stretch. To help you maintain your balance, you can lean against
a wall or tree. Start by raising your knee in front of you.
Slowly swing your knee across your body and hold for ten seconds.
Repeat with other knee. |
| Body Flexion |
Top |
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| Start on your knees with hands across
abdomen. Slowly lean forward and let your body curl forward,
keeping your head off the ground. Hold for 30 seconds. Repeat
several times. |
| Body Flexion And Stretch |
Top |
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| Start on your knees. Slowly lean
forward and let your hands stretch outward and forward. Be
sure to keep your head off the ground. Hold for 30 seconds.
Repeat several times. |
| Bend Over |
Top |
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| Start by standing straight up. Cross
your arms across your chest. Slowly bend over, allowing the
weight of your upper body to stretch your back. Relax as you
stretch both your back and the back of your legs. Hold for
ten seconds. Return to stand up position. Repeat exercise 20
times. |
| Stretch To Foot |
Top |
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| Start in a sitting position with
legs extended and feet together. With your hands flat against
the ground, slowly extend forward as far as you comfortably
can. Hold for 30 seconds and relax. Repeat stretch ten times. |
| Advanced Back
Stretch |
Top |
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| This
exercise is more difficult than it looks. Start on all fours.
Raise your right leg backward, and raise your left arm up reaching
in front of you. Hold for ten seconds. Go back to starting
position. Repeat position with left leg and right arm. Do the
exercise ten times alternating legs/arms. |
| The Plow |
Top |
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| This is an advanced yoga position
called "the plow." It should be attempted ONLY after you are
pain free and have mastered the simple back stretches involving
extension and flexion. Start by lying on your back. Slowly
raise both legs back over your head, using your outstretched
arms to balance. Hold for 30 seconds and go back to starting
position. Repeat ten times. |
| Press Up |
Top |
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| Start by lying on your stomach. Begin
to raise your upper body slowly, while keeping your pelvis
flat to the floor. Try to create an arch in your low back.
Go up only as far as you can without discomfort. Work up to
the top position also known in Yoga as the Sphinx position.
Then over several days, move on to the final position, with
arms straight. |
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NOTE: We recognize that people will diagnose and treat themselves.
We have provided this medical information to make you more knowledgeable
about nonsurgical aspects of care, the role of exercise in your long-term
recovery, and injury prevention. In some cases exercise may be inappropriate.
Remember, if you diagnose or treat yourself, you assume the responsibility
for your actions. You should never do any exercise that causes increased
pain. You should never do any exercise that places body weight on a
weakened or injured limb or back.
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