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Low Back Ache Exercises

The document provides instructions for several low-impact exercises and stretches to strengthen muscles in the hips, thighs, abdomen, and lower back. It recommends exercises like modified sit-ups, straight leg raises while lying down, and lifting both legs together to work the abdominal muscles, as well as stretches such as bringing each knee to the chest while lying down and rotating the knees side to side while lying flat to stretch the back. The routines are meant to be done daily and help protect the back by strengthening supporting muscles.

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88 views2 pages

Low Back Ache Exercises

The document provides instructions for several low-impact exercises and stretches to strengthen muscles in the hips, thighs, abdomen, and lower back. It recommends exercises like modified sit-ups, straight leg raises while lying down, and lifting both legs together to work the abdominal muscles, as well as stretches such as bringing each knee to the chest while lying down and rotating the knees side to side while lying flat to stretch the back. The routines are meant to be done daily and help protect the back by strengthening supporting muscles.

Uploaded by

ShreyasKumar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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EASY LOW BACK EXERCISES

DEPARTMENT OF NEUROSURGERY
AHRR

EXERCISES TO STRENGTHEN YOUR BACK

MUSCLES WHICH NEED TO BE STRENGTHENED -HIPS ,THIGHS, ABDOMEN ,LOWER BACK.


Exercises for Abdomen
Modified Sit-up: strong abdominal muscles protect your back. Slowly raise your shoulders off the
ground while keeping your chin tucked. Touch your fingertips to your knee and hold for a count of
five. Do not arch your back.

Straight Leg Stretch for legs and abdominal muscles

Lie on your back with one knee bent so the foot


is flat on the floor; keep the other leg straight
and slowly raise it 8” off the floor. Hold for five
seconds, lower and relax; repeat five times then
change legs.

Lift both the legs together and hold for 20 seconds

Exercise for Back Dorsal Raise


Lie prone on a firm flat surface keeping hands on hips or as shown.
Lift legs one by one, keeping knee extended.
Lift both together, keeping knee extended.
Lift chest and both legs off the bed simultaneously

Back leg swing to strengthen hip and back muscles . . .


Stand behind chair, hands on chair. Lift one leg back and up, keeping the knee
straight. Return slowly. Raise other leg and return. Repeat 5 times with each leg.

Wall slides to strengthen your thigh muscles …

Stand with your back against a wall, feet shoulder-width apart.


Slide down into a crouch with knees bent to 90 degrees.

Count to 5 and slide back up the wall.

Repeat 5 times.
EASY LOW BACK EXERCISES
DEPARTMENT OF NEUROSURGERY
AHRR

EXERCISES TO STRETCH YOUR BACK


Back Stretch

Lying flat on your back, slowly bring one knee


toward your chest and grasp it with your hands.
Hold for a count of ten while breathing in and
out, then relax and repeat with the9 other leg.
Repeat again with folding both knees to chest

Repeat each stretch 5 times.

Knees side to side


Lie flat
Bend your knees keeping them together, with the feet
on floor
Rotate knees side to side within the pain free range; let
your hips roll along with your knees. Hold the position
for 10s.
Repeat for 5 TIMES.

Stretching the hamstrings

Support the feet on a low stool and extend your knee, now press down to stretch
the back of your legs and thighs. Hold in extreme position for 10 seconds.
Repeat 5 times.

Stretching the Piriformis muscle

Lying flat on your back, slowly cross your knee and bring the
other knee toward your chest and grasp it with your hands. Hold
for a count of ten while breathing in and out, then relax and
repeat with the other leg. Repeat each stretch 5 times.

Stretching your lower back

Lie on your stomach, hands under your shoulders, bend your


elbows and push up. Raise top half of body as high as possible.
Keep hips and legs on floor pushing them down. Hold for ten

seconds. Repeat 5 times a day.

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