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