Exercise For Low Back Pain

Wall Squats

1. Stand with back leaning against wall.
2. Walk feet 12 inches in front of body.
3. Keep abdominal muscles tight while slowly bending both knees 45 degrees.
4. Hold 5 seconds.
5. Slowly return to upright position.
6. Repeat 10 times

Standing

1. Stand with ball between your low back and wall.
2. Slowly bend knees 45 ° to 90 ° Hold 5 seconds. Straighten knees.
3. Slowly bend knees 45 ° to 90 ° while raising both arms over head.

Heel Raises

1. Stand with weight even on both feet.
2. Slowly raise heels up and down.
3. Repeat 10 times.

1. Lie on stomach over ball.
2. " Walk " hands out in front of ball until ball is under legs. Reverse to starting position.
3. " Walk " hands out in front of ball until ball is under legs and slowly raise alternating arms over head.
4. " Walk " hands out in front of ball and slowly perform push-ups.

1. Lie on back with both knees bent.
2. Cross one leg on top of the other.
3. Pull opposite knee to chest until a stretch is felt in the buttock/hip area.
4. Hold 20 seconds.
5. Relax.
6. Repeat 5 times each side.

1. Sit on ball with hips and knees bent 90°and feet resting on floor.
2. Slowly raise arm over head and lower arm, alternating right and left sides.
3. Slowly raise and lower heel, alternating right and left sides.
4. Slowly raise one heel and raise opposite arm over head. Alternate opposite arm and heel.
5. Marching: Slowly raise one foot 2 inches from floor, alternating right and left sides.

1. Lie on your stomach over ball
2. Slowly raise alternate arms over head.
3. Slowly raise alternate legs 2 to 4 inches from floor.
4. Combine 1 and 2, alternating opposite arms and legs.
5. Bend one knee. Slowly lift this leg up, alternating right and left legs.

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