Low Back Exercise Program
General Instructions
The low back exercise program is a progression of extending activities and fortifying activities recommended by your doctor for your restorative condition. The reason for this activity program is to enhance the adaptability and quality of your trunk musculatures basic for your low back care.
By following this program all the time, you will see enhancements in your stance, work perseverance and athletic execution. The activities in this booklet won't chafe your back or neck when done appropriately. Play out each activity at a moderate pace in any event once per day, ordinary. In the event that there is torment, stop.
Painstakingly take after the guidelines and do just those activities that have been prescribed to you. In the event that you encounter any uneasiness other than muscle soreness, back off the pace or diminishing the quantity of redundancies. Should torment continue, suspend activities and contact your doctor instantly.
Exercise 1: Knee to Chest
Beginning Position: Lie on your back on a table or firm surface.
Activity: Clasp your hands behind the thigh and draw it towards your chest. Keep the inverse leg level on the surface of the table Maintain the position for 30 seconds. Switch legs and rehash.
Try not to Cause Pain.
Exercise 2: Pelvic Tilt
Beginning Position: Lie on your back on a table or firm surface. Your feet are level at first glance and the knees are bowed.
Activity: Push the little of your once more into the floor by pulling the lower stomach muscles up and in. Hold your back level while breathing effectively in and out. Hold for five seconds. Try not to hold breath.
Try not to Cause Pain.
Exercise 3: Hip Rolling
Beginning Position: Lie on your back on a table or firm surface. The two knees twisted, feet level on the table.
Activity: Cross your arms over your chest. Turn your head (trunk) to the all right turn the two knees to one side. Enable your knees to unwind and go down without compelling. Bring knees move down, make a beeline for focus. turn around headings.
Try not to Cause Pain.
Exercise 4: Pelvic Lift
Beginning Position: Lie on your back on a table or level surface. Your feet are level at first glance and your knees are twisted. Keep your legs together Cross your arms over your chest.
Activity: Tilt your pelvis and drive your low back to the floor as in the past exercise, at that point gradually lift your posterior off the floor quite far without stressing. Keep up this position for 5 seconds. Lower your hindquarters to the floor Do not hold breath.
Try not to Cause Pain.
Exercise 5: Lower Abdominal Exercises
Beginning Position: Lie on your back on a table or firm surface. Knees bowed and feet level on the table. Straighten your back to the floor by pulling your abs up and in.
Activity:
Try not to Cause Pain.
Exercise 6: Curl Ups
Beginning Position: Lie on your back on a table or level surface. Your feet are level at first glance and your knees are bowed. Keep up your pelvic tilt for the twist up works out.
Activity:
Try not to Cause Pain.
Exercise 7: Cat and Camel
Beginning Position: Kneel down on the floor and expect the "every one of the four's" position. Keep your head straight so the look of your eyes is toward the floor.
Activity: Slowly enable your trunk to list the extent that you would so be able to that your back is curved Do no, pull it down. be that as it may, let it unwind as you lift up your face towards the roof Then round your move down at the midsection to the extent you can by getting your lower muscular strength as you bring down the highest point of your make a beeline for the floor. All movement ought to be started from your low back.
Try not to Cause Pain.
Exercise 8: Tail Wagging
Beginning Position: Kneel on a tangle and accept the "every one of the four's" position Keep your head in a nonpartisan position by looking down at the floor.
Activity: Keeping your shoulders still, push your correct hip toward your correct shoulder the extent that you can. Gradually come back to the beginning position at that point push your left hip toward your left shoulder the extent that you can.
Try not to Cause Pain.
Exercise 9: Hip Extension
Beginning Position: Assume they "every one of the four's" position.
Activity: Bring one knee toward your head as you bring down the head Extend the head up and the leg out to a level position parallel to the floor Return to the beginning position. Rehash, substituting legs.
Try not to Cause Pain.
Exercise 10: Hand-Knee Rocking
Beginning Position: Kneel on a tangle with your knees and lower legs. Enable your rump to lay on your foot rear areas.
Move: Take your abdominal area over so you are in a squatted position with your arms extended before you. Unwind in this position and after that gradually push ahead with your elbows straight into a press-up position.
Try not to Cause Pain.
Exercise 11: Lying Prone In Extension
Beginning Position: Lie on your stomach on a tangle with your weight on your lower arms.
Activity: Lie on your stomach on a tangle and incline toward your elbows Stay in this position for about _____, ensuring that you unwind your low back totally.
Try not to Cause Pain.
Exercise 12: Press Up
Beginning Position : Lie on your stomach on a tangle. Place your hands. palms down, under your shoulders.
Activity: Straighten your arms, raising your upper trunk off the floor. Keep your pelvis against the tangle, permitting your lower back to curve. Hold for ____ seconds. Come back to beginning position and rehash.
Try not to Cause Pain.
Exercise 13: Back Extension
Beginning Position: Lie on your stomach on a tangle. Place your arms at your sides so . that your hands are by your hips.
Activity: Raise your take and shoulders off the tangle as high as easily conceivable. Hold for ____ seconds. Lower the head and shoulders. Try not to tense your shoulder muscles.
Try not to Cause Pain.
Exercise 14: Arm Lifts
Beginning Position: Lie on your stomach on a tangle. Extend your arms over take and somewhat off to the side (in a V position).
Activity: Lift one arm, with your hand situated so the thumb focuses upward. Keep your thighs and your inverse arm loose. Gradually lower your arm, at that point bring the other arm up in a similar way.
Try not to Cause Pain.
Exercise 15: Hip Extension
Beginning Position : Lie on your stomach on a tangle. Twist your knee to a 90 degree point so the sole of your toot confronts the roof.
Activity: Lift one thigh off the table around 6 crawls by raising your foot toward the roof. Your hip bones don't leave the table as you lift the leg. Gradually lower your thigh back to the beginning position.
Try not to Cause Pain.
Exercise 16: Knee Push Up
Beginning Position: Lie on your stomach on a tangle. Place your hands, palms down, on the tangle at the level of your shoulders. Pushing with your arms, lift your trunk and thighs off the surface of the tangle until the point that your elbows are straight. Your knees ought to be twisted, and your lower legs and feet ought to be on the tangle. Hold your back straight and don't give your stomach a chance to droop.
Activity: Slowly twist your elbows, bringing down your trunk and thighs toward the surface of the tangle. Push far from the tangle once more, rectifying your arms.
Try not to Cause Pain.
Exercise 17: Push Up
Beginning Position : Lying on your stomach, put your hands, palms down, on the floor at the level of your shoulders. Flex your toes so the heaviness of your body is shared by your hands and bottoms of your feet. Pushing with your arms raise your trunk and legs off the floor. Hold your back straight and don't give your stomach a chance to droop.
Activity: Bend your elbows to bring down your body most of the way toward the floor at that point push your body back by rectifying your arms.
Try not to Cause Pain.
Exercise 18: Trunk Rotation
Beginning Position: Assume the "every one of the four's" position.
Activity:
Try not to Cause Pain.
Exercise 19: Full Back Release
Beginning Position: Sit in a seat with your feet level. Unwind your shoulders and keep your head level. Your weight ought to be equitably conveyed between your bottom and your feet.
Activity: Relax your neck. Twist your neck, upper back and low back gradually forward. Enable your hands to achieve the floor so your palms are touching the floor. Hold for ____ seconds. Rectify up gradually with the goal that you bring your head up last. Come back to the beginning position.
Try not to Cause Pain.
Exercise 20: Upper Back Stretch
Beginning Position: Sit on a stool with your back level against a divider.
Activity: Lift your arms overhead, holding your head and back level against the divider. Hold for ____ seconds. Check whether your shoulders can touch the divider while holding your back level, Hold for ____ seconds. Lower your hands to the beginning position.
Try not to Cause Pain.
Klang Branch
Botanic Physiotherapy Centre
No.14, Jalan Jasmin 1, Bandar Botanic, Klang, Malaysia.
Tel : 03-33259400. 012-2545560
Physiotherapy Centre Kuala Lumpur
By following this program all the time, you will see enhancements in your stance, work perseverance and athletic execution. The activities in this booklet won't chafe your back or neck when done appropriately. Play out each activity at a moderate pace in any event once per day, ordinary. In the event that there is torment, stop.
Painstakingly take after the guidelines and do just those activities that have been prescribed to you. In the event that you encounter any uneasiness other than muscle soreness, back off the pace or diminishing the quantity of redundancies. Should torment continue, suspend activities and contact your doctor instantly.
The Exercises
Exercise 1: Knee to Chest
Beginning Position: Lie on your back on a table or firm surface.
Activity: Clasp your hands behind the thigh and draw it towards your chest. Keep the inverse leg level on the surface of the table Maintain the position for 30 seconds. Switch legs and rehash.
Try not to Cause Pain.
Exercise 2: Pelvic Tilt
Beginning Position: Lie on your back on a table or firm surface. Your feet are level at first glance and the knees are bowed.
Activity: Push the little of your once more into the floor by pulling the lower stomach muscles up and in. Hold your back level while breathing effectively in and out. Hold for five seconds. Try not to hold breath.
Try not to Cause Pain.
Exercise 3: Hip Rolling
Beginning Position: Lie on your back on a table or firm surface. The two knees twisted, feet level on the table.
Activity: Cross your arms over your chest. Turn your head (trunk) to the all right turn the two knees to one side. Enable your knees to unwind and go down without compelling. Bring knees move down, make a beeline for focus. turn around headings.
Try not to Cause Pain.
Exercise 4: Pelvic Lift
Beginning Position: Lie on your back on a table or level surface. Your feet are level at first glance and your knees are twisted. Keep your legs together Cross your arms over your chest.
Activity: Tilt your pelvis and drive your low back to the floor as in the past exercise, at that point gradually lift your posterior off the floor quite far without stressing. Keep up this position for 5 seconds. Lower your hindquarters to the floor Do not hold breath.
Try not to Cause Pain.
Exercise 5: Lower Abdominal Exercises
Beginning Position: Lie on your back on a table or firm surface. Knees bowed and feet level on the table. Straighten your back to the floor by pulling your abs up and in.
Activity:
- Bring one knee toward your chest. Hold this position for ____ seconds. Lower your leg to the beginning position. At that point rehash on your inverse knee.
- Bring one knee toward your chest. Rectify the knee Hold for ____ seconds Slowly bring down the leg to the beginning position. Rehash on inverse leg.
- Raise your leg keeping your knee straight. Hold for ____ seconds. Gradually lower the leg to the floor. Rehash on the inverse leg.
- Keep up your pelvic tilt and keep your resting leg loose constantly. Try not to hold your breath.
Try not to Cause Pain.
Exercise 6: Curl Ups
Beginning Position: Lie on your back on a table or level surface. Your feet are level at first glance and your knees are bowed. Keep up your pelvic tilt for the twist up works out.
Activity:
- Gradually achieve your arms before you however much as could reasonably be expected, twisting your trunk. Gradually keep the neck muscles loose. Inhale ordinarily. Gradually come back to the beginning position. Try not to Cause Pain.
- Overlay your arms on your chest. Tuck your jaw to your chest and gradually achieve your elbows to your knees, twisting your trunk. Keep neck muscles loose and inhale typically Return to the beginning position.
- With your hands behind your head, gradually twist your make a beeline for your chest and after that your trunk. Unwind, inhale and afterward gradually come back to the beginning position.
Try not to Cause Pain.
Exercise 7: Cat and Camel
Beginning Position: Kneel down on the floor and expect the "every one of the four's" position. Keep your head straight so the look of your eyes is toward the floor.
Activity: Slowly enable your trunk to list the extent that you would so be able to that your back is curved Do no, pull it down. be that as it may, let it unwind as you lift up your face towards the roof Then round your move down at the midsection to the extent you can by getting your lower muscular strength as you bring down the highest point of your make a beeline for the floor. All movement ought to be started from your low back.
Try not to Cause Pain.
Exercise 8: Tail Wagging
Beginning Position: Kneel on a tangle and accept the "every one of the four's" position Keep your head in a nonpartisan position by looking down at the floor.
Activity: Keeping your shoulders still, push your correct hip toward your correct shoulder the extent that you can. Gradually come back to the beginning position at that point push your left hip toward your left shoulder the extent that you can.
Try not to Cause Pain.
Exercise 9: Hip Extension
Beginning Position: Assume they "every one of the four's" position.
Activity: Bring one knee toward your head as you bring down the head Extend the head up and the leg out to a level position parallel to the floor Return to the beginning position. Rehash, substituting legs.
Try not to Cause Pain.
Exercise 10: Hand-Knee Rocking
Beginning Position: Kneel on a tangle with your knees and lower legs. Enable your rump to lay on your foot rear areas.
Move: Take your abdominal area over so you are in a squatted position with your arms extended before you. Unwind in this position and after that gradually push ahead with your elbows straight into a press-up position.
Try not to Cause Pain.
Exercise 11: Lying Prone In Extension
Beginning Position: Lie on your stomach on a tangle with your weight on your lower arms.
Activity: Lie on your stomach on a tangle and incline toward your elbows Stay in this position for about _____, ensuring that you unwind your low back totally.
Try not to Cause Pain.
Exercise 12: Press Up
Beginning Position : Lie on your stomach on a tangle. Place your hands. palms down, under your shoulders.
Activity: Straighten your arms, raising your upper trunk off the floor. Keep your pelvis against the tangle, permitting your lower back to curve. Hold for ____ seconds. Come back to beginning position and rehash.
Try not to Cause Pain.
Exercise 13: Back Extension
Beginning Position: Lie on your stomach on a tangle. Place your arms at your sides so . that your hands are by your hips.
Activity: Raise your take and shoulders off the tangle as high as easily conceivable. Hold for ____ seconds. Lower the head and shoulders. Try not to tense your shoulder muscles.
Try not to Cause Pain.
Exercise 14: Arm Lifts
Beginning Position: Lie on your stomach on a tangle. Extend your arms over take and somewhat off to the side (in a V position).
Activity: Lift one arm, with your hand situated so the thumb focuses upward. Keep your thighs and your inverse arm loose. Gradually lower your arm, at that point bring the other arm up in a similar way.
Try not to Cause Pain.
Exercise 15: Hip Extension
Beginning Position : Lie on your stomach on a tangle. Twist your knee to a 90 degree point so the sole of your toot confronts the roof.
Activity: Lift one thigh off the table around 6 crawls by raising your foot toward the roof. Your hip bones don't leave the table as you lift the leg. Gradually lower your thigh back to the beginning position.
Try not to Cause Pain.
Exercise 16: Knee Push Up
Beginning Position: Lie on your stomach on a tangle. Place your hands, palms down, on the tangle at the level of your shoulders. Pushing with your arms, lift your trunk and thighs off the surface of the tangle until the point that your elbows are straight. Your knees ought to be twisted, and your lower legs and feet ought to be on the tangle. Hold your back straight and don't give your stomach a chance to droop.
Activity: Slowly twist your elbows, bringing down your trunk and thighs toward the surface of the tangle. Push far from the tangle once more, rectifying your arms.
Try not to Cause Pain.
Exercise 17: Push Up
Beginning Position : Lying on your stomach, put your hands, palms down, on the floor at the level of your shoulders. Flex your toes so the heaviness of your body is shared by your hands and bottoms of your feet. Pushing with your arms raise your trunk and legs off the floor. Hold your back straight and don't give your stomach a chance to droop.
Activity: Bend your elbows to bring down your body most of the way toward the floor at that point push your body back by rectifying your arms.
Try not to Cause Pain.
Exercise 18: Trunk Rotation
Beginning Position: Assume the "every one of the four's" position.
Activity:
- Achieve one arm under your body toward the inverse knee. Hold for ____ seconds. Gradually come back to the beginning position. Rehash, substituting arms.
- With weight on the two hands, bring one knee towards the inverse shoulder. Hold for ____ seconds. Come back to the beginning position, Repeat, exchanging knees.
Try not to Cause Pain.
Exercise 19: Full Back Release
Beginning Position: Sit in a seat with your feet level. Unwind your shoulders and keep your head level. Your weight ought to be equitably conveyed between your bottom and your feet.
Activity: Relax your neck. Twist your neck, upper back and low back gradually forward. Enable your hands to achieve the floor so your palms are touching the floor. Hold for ____ seconds. Rectify up gradually with the goal that you bring your head up last. Come back to the beginning position.
Try not to Cause Pain.
Exercise 20: Upper Back Stretch
Beginning Position: Sit on a stool with your back level against a divider.
Activity: Lift your arms overhead, holding your head and back level against the divider. Hold for ____ seconds. Check whether your shoulders can touch the divider while holding your back level, Hold for ____ seconds. Lower your hands to the beginning position.
Try not to Cause Pain.
Contact
Our Contact DetailsKlang Branch
Botanic Physiotherapy Centre
No.14, Jalan Jasmin 1, Bandar Botanic, Klang, Malaysia.
Tel : 03-33259400. 012-2545560
Physiotherapy Centre Kuala Lumpur
Opening Hours :
Monday to Friday : 9.00am to 7.00pm
Saturday : 9.00am to 3.00pm
All other times possible with appointment. House call is available.
Monday to Friday : 9.00am to 7.00pm
Saturday : 9.00am to 3.00pm
All other times possible with appointment. House call is available.
