Exercise For Low Back Pain

Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for your full recovery. Your orthopaedic surgeon and physical therapist may recommend that you exercise 10 to 30 minutes a day 1 to 3 times a day during your early recovery. They may suggest some of the following exercises. This guide can help you better understand your exercise and activity program, which should be supervised by your therapist and orthopaedic surgeon.

Exercise Program 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.

Heel Slides

1. Lie on your back.
2. Slowly bend and straighten knee.
3. Repeat 10 times.

Ankle Pumps

1. Lie on your back.
2. Move ankles up and down. Repeat 10 times.
3. Repeat 10 times

Abdominal Contraction

1. Lie on your back with knees bent and hands resting below ribs.
2. Tighten abdominal muscles to squeeze ribs down toward back.
3. Be sure not to hold breath.
4. Hold 5 seconds.
5. Relax.
6. Repeat 10 times.

Heel Raises

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

Intermediate Exercise For Low Back Pain Program

Straight Leg Raises

1. Lie on your back with one leg straight and one knee bent.
2. Tighten abdominal muscles to stabilize low back.
3. Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds.
4. Lower leg slowly.
5. Repeat 10 times.

Single Knee to Chest Stretch

1. Lie on your back with both knees bent.
2. Hold thigh behind knee and bring one knee up to chest.
3. Hold 20 seconds.
4. Relax.
5. Repeat 5 times on each side.

Hamstring Stretch

1. Lie on your back with legs bent.
2. Hold one thigh behind knee.
3. Slowly straighten knee until a stretch is felt in back of thigh.
4. Hold 20 seconds.
5. Relax.
6. Repeat 5 times on each side.

Lumbar Stabilization Exercises With Swiss Ball

Abdominal muscles must remain contracted during each exercise (see Abdominal Contraction). Perform each exercise for 60 seconds. The farther the ball is from your body, the harder the exercise.

Lying on Floor

1. Lie on your back with knees bent and calves resting on ball.
2. Slowly raise arm over head and lower arm, alternating right and left sides.
3. Slowly straighten one knee and relax, alternating right and left sides.
4. Slowly straighten one knee and raise opposite arm over head. Alternate opposite arms and legs.
5. Slowly "walk" ball forward and backward with legs.

Sitting on Ball

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.

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.

Lying on Ball

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.

Advanced Exercise for Low Back Pain

Single Knee to Chest Stretch

1. Lie on your back with both knees bent.
2. Hold thigh behind knee and bring one knee up to chest.
3. Hold 20 seconds.
4. Relax.
5. Repeat 5 times on each side.

Hamstring Stretch

1. Lie on your back with legs bent.
2. Hold one thigh behind knee.
3. Slowly straighten knee until a stretch is felt in back of thigh.
4. Hold 20 seconds.
5. Relax.
6. Repeat 5 times on each side.

Maintain spine in neutral position while stabilizing with abdominal muscles to protect the low back during aerobic exercise.

• Stationary bike for 20 to 30 minutes.
• Treadmill for 20 to 30 minutes.

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