BASIC EXERCISES FOR THE LOW BACK

Perform these exercises slowly, without forcing movement. Be sure to breathe throughout the exercises. You should
feel a slight stretch, however, do not move into pain. Your symptoms should not intensify as a result of doing your
exercises. Perform the exercises 2-3 times daily.

Hamstrings 

Lying on floor, pull thigh towards your chest to about 90 .
Straighten your knee until a stretch is felt in back of thigh.
Hold 1 minute. Repeat with opposite leg.

Single Knee to Chest 

Pull knee in to chest until a comfortable stretch is felt in hip
and lower back. Hold 15 seconds. Repeat with opposite leg.
Repeat 5-10 times each leg.

Pelvic Tilt 

Flatten back by tightening stomach and buttock muscles.
Hold 10 seconds. Repeat 10 times.

Cat and Camel 

On all fours, assume a “hump” back position by arching the
back up. Hold briefly and then slowly lower the back into a
sagging position. Repeat 10-15 times.

Hip Flexors

Lying on you back, pull one knee to the chest to keep the
back flat. Allow the opposite thigh to drop over the edge of
the bed. Do not allow the thigh to move away from the
midline or rotate. Hold 30 seconds. Repeat 2 times each leg.

Prop Up on Elbows 

On firm surface, lying on your stomach, prop up on your
elbows. Keep pelvis, hips and legs relaxed. If propping on
elbows is painful, try only lying on stomach or with a pillow
under your abdomen. Hold 30 seconds. Repeat 3-5 times.

Tail Wag 

On all fours with back maintained in neutral position, gently
move hips toward rib cage to side bend trunk. Hold briefly,
then alternate and do other side. Repeat 10-15 times.

Lumbar Rotation 

Slowly rock knees from side to side in a pain free range of
motion. Allow back to rotate slightly. Repeat 10-15 times.