Exercises for chronic low back pain STRETCHING AND STRENGTHENING EXERCISES
SUPINE KNEES-TO-CHEST LOWER BACK STRETCH Lie on your back on a bed or the floor. Bring one knee slowly into your chest, followed by the other knee (don’t move them together) and clasp your arms around the back of your thighs. Hold for 5-10 seconds rocking in a gentle rhythm.
SETS REPS 2
10
ACTIVATION OF THE TRANSVERSE ABDOMINAL MUSCLE Lie on your back on a bed or the floor. Place your thumbs on your belly button with your hands pointing downwards to your feet. Without holding your breath, contract your stomach muscles to push your belly button upwards. Breathe normally. Hold for 5 seconds.
SETS REPS 2
10
LUMBAR ROTATION IN LYING Lie on your back with your arms out at 90o
RECRUITMENT OF MULTIFIDUS MUSCLE Stand with one foot in front of the other and the front knee bent. Place the hand on the side of the rear foot, in the small of your back. Very slowly move your weight onto the front foot to feel the muscle on the opposite side of your back contract.
SETS REPS 2
10
SIDE FLEXION With your feet hip width apart, put your hand on your hip and raise the opposite arm above your head. Then tip to the side of your bent arm. Do not bend forwards. You should feel a stretch down the opposite side (i.e. the one with the raised arm). Hold for 10 seconds before returning to the middle and repeating on the other side.
SETS REPS 2
20 and your knees bent with your feet
flat on the floor. Gently let your knees roll to one side of your body as far as it’s comfortable. Hold for 20 seconds and then return to the starting position and roll to the other side.
SETS REPS 2
10
STANDING (OR SITTING) HAMSTRING STRETCH Stand with one leg in front of the other. Bend the knee of the back leg and keep the knee of the front leg straight. Lean forward to stretch your hamstrings. You can also do this exercise sitting on a chair. Keep your back upright and lean forward at your waist. Hold for 20 seconds.
SETS REPS 2
20
The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.
BUTTOCK (GLUTES) STRETCH IN SITTING Either sitting on the floor with a straight leg or if that is uncomfortable, on a chair with one foot on the floor, place your opposite ankle on the supported thigh. Lean forward until you feel a stretch in your buttocks. Hold for 20-30 seconds.
SETS REPS 2
20
TRANSVERSE ABDOMINUS ACTIVATION 4-POINT KNEELING In a 4-point kneeling position with your hands positioned directly beneath your shoulders and your knees in line with your hips, allow your stomach to sag. Breathe in and as you breathe out, pull your tummy button back upwards towards your spine.
SETS REPS 2
10 Produced by
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