Low Back Exercise Program

General Instructions

  1. The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition. The purpose of this exercise program is to improve the flexibility and strength of your trunk musculatures essential for your low back care.
  2. By following this program on a regular basis, you will see improvements in your posture, work endurance and athletic performance. The exercises in this booklet will not irritate your back or neck when done properly. Perform each exercise at a slow pace at least once a day, everyday. If there is pain, stop.
  3. Carefully follow the instructions and do only those exercises that have been recommended to you. If you experience any discomfort other than muscle soreness, slow down the pace or decrease the number of repetitions. Should pain persist, discontinue exercises and contact your physician immediately.


Exercise 1: Knee to Chest back1
  Starting Position: Lie on your back on a table or firm surface.
  Action: Clasp your hands behind the thigh and pull it towards your chest.
Keep the opposite leg flat on the surface of the table Maintain the position for 30 seconds. Switch legs and repeat. Do Not Cause Pain.

Exercise 2: Pelvic Tilt back2
  Starting Position: Lie on your back on a table or firm surface. Your feet are flat on the surface and the knees are bent.
 
Action: Push the small of your back into the floor by pulling the lower abdominal muscles up and in. Hold your back flat while breathing easily in and out. Hold for five seconds. Do not hold breath. Do Not Cause Pain.

Exercise 3: Hip Rolling back3
  Starting Position: Lie on your back on a table or firm surface. Both knees bent, feet flat on the table.
  Action: Cross your arms over your chest. Turn your head (trunk) to the right as you turn both knees to the left. Allow your knees to relax and go down without forcing. Bring knees back up, head to center. reverse directions. Do Not Cause Pain.

Exercise 4: Pelvic Lift back4
  Starting Position: Lie on your back on a table or flat surface. Your feet are flat on the surface and your knees are bent. Keep your legs together Cross your arms over your chest.
  Action: Tilt your pelvis and push your low back to the floor as in the previous exercise, then slowly lift your buttocks off the floor as far as possible without straining. Maintain this position for 5 seconds. Lower your buttocks to the floor Do not hold breath. Do Not Cause Pain.