Exercises for low back pain - early
Description
Most exercises for your spine work to either strengthen or stretch the muscles and ligaments of your pelvis, belly, and spine.
The goal is for you to function as well as possible with little or no pain, and to prevent future injuries to your spine. To do this, your physical therapist will teach you proper techniques to move your spine, for either everyday tasks or sports activities.
Before doing exercises, have your doctor or physical therapist make sure you are doing them properly. If you have pain during or after an exercise, you may need to change the way you are doing the exercise.
If any exercise produces new pain or increases your pain, discontinue the exercise and talk with your physical therapist or doctor.
Straight leg raises
- Lie down on your back. One of your legs should be straight. The other leg should be bent at the knee with the foot flat on the floor.
- Tense up the thigh muscles on top of the leg that is straight out.
- Lift this leg up a couple of inches off the ground. (Your knee and toes on this leg should be facing towards the ceiling.)
- Move slowly and keep the muscles in your back relaxed. Take slow deep breaths.
- Slowly lower your leg to the starting position.
- Repeat this exercise 5 to 10 times for each leg.
Abdominal contraction or pelvic tilt
- Lie down on your back with your knees bent and feet flat on the floor. The lower part of your back will not be touching the floor.
- Place your hands on your belly, just below the ribs.
- Tighten the muscles in your belly and tilt your pelvis, so the small of your back presses against the floor.
- Hold for 5 seconds, then relax the muscles.
- Repeat 10 times.
Wall squats/wall sit
- Stand with your back against the wall.
- Move your feet 12 inches in front of your body, pointing straight out.
- Tighten the muscles in your belly and slowly bend both knees. Your back will be sliding down the wall.
- Bend your knees only.
- Don't go beyond 90 degrees with your knee bend.
- Hold for 5 seconds and slowly return to an upright position.
- Repeat 10 times.
Heel raises
- Stand with both feet pointing straight ahead.
- Your weight should be spread evenly between your feet.
- Slowly raise your heels up and down.
- If needed, stand near a wall and keep yourself balanced with the fingertips of one hand.
Prone buttocks squeeze
- Lie on your back with your legs straight out.
- Have your knees bent slightly (about a 10° to 15° angle).
- Squeeze or tighten your buttock muscles, holding for about 5 seconds.
- Relax the muscles for a few seconds.
- Repeat around 10 times.
Hip flexor stretch - from your bed
- Lie down with your back on a bed with both knees pulled to your chest.
- Your buttocks should be near the edge.
- Slowly lower one leg down toward the floor, while keeping the knee bent.
- Stop when you feel a gentle stretch across the top of your hip, over your groin.
- Hold for 20 seconds.
- Repeat 5 times on each side, switching back and forth.
Hip flexor stretch - from the floor
- Kneel with your left knee on a cushion or towel.
- Place your right knee in front of you, foot flat on the floor, with the knee bent at a right angle.
- Place your right hand on your right leg and your left hand on the left side of your waist.
- Gently shift your hips and weight forward toward your right leg until you feel a stretch in your left thigh.
- Hold for 30 seconds.
- Switch between sides.
Note: Your back should be straight and the muscles in your belly tight.
Reviewed By: C. Benjamin Ma, MD, Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery, San Francisco, CA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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