The best way to prevent injury is by having strong, flexible muscles
and joints which resist strain and injury. With some simple cases of
back pain, certain exercises can help relieve some pain episodes. Remember,
never do any exercise that causes increased pain.
Start by lying on your stomach.
Begin to raise your upper body slowly, while keeping your
pelvis flat to the floor. Try to create an arch in your low
back. Go up only as far as you can without discomfort. Work
up to the position shown here, also known in Yoga as the
Sphinx position.
Start by lying on your stomach
with face down. Raise your shoulders and hold yourself
up with your arms extended in front of you. Hold for 30
seconds, then return to starting position. Repeat exercise
ten times.
This exercise can be done at work
or any other place where doing a press up on the floor is
practical. Start with hands on low back. Slowly arch backward
as far as you can without discomfort. Hold only for three
seconds, and return to starting position. Repeat five times.
Start on all fours. Create an arch
in your low back by lowering your abdomen toward the ground,
while at the same time raising your head. Hold for 30 seconds.
Go back to starting position. Repeat exercise 20 times.
Start with both legs and heals
together flat on the ground. Raise your right knee upward
and pull it toward your chest with your hands. Hold for 30
seconds, then return to starting position. Repeat with other
leg. Do ten repetitions with each leg, alternating between
right and left leg.
Lie down with your right knee up,
and both arms stretching outward at 45 degree angles away
from your body. Slowly let your right knee fall across your
body to the ground. Keep your shoulders as flat as possible.
Hold for 30 seconds. Return to starting position. Raise your
left knee and let it fall across your body to the right side.
Hold for 30 seconds. Return to starting position. Do the
exercise ten times, alternating knees.
This exercise can be done at work,
or during recreational activities such as golf, because it
can relieve back pain without requiring you to lay down on
the floor for the standard piriformis stretch. To help you
maintain your balance, you can lean against a wall or tree.
Start by raising your knee in front of you. Slowly swing
your knee across your body and hold for ten seconds. Repeat
with other knee.
Start on your knees with hands
across abdomen. Slowly lean forward and let your body curl
forward, keeping your head off the ground. Hold for 30 seconds.
Repeat several times.
Start on your knees. Slowly lean
forward and let your hands stretch outward and forward. Be
sure to keep your head off the ground. Hold for 30 seconds.
Repeat several times.
Start by standing straight up.
Cross your arms across your chest. Slowly bend over, allowing
the weight of your upper body to stretch your back. Relax
as you stretch both your back and the back of your legs.
Hold for ten seconds. Return to stand up position. Repeat
exercise 20 times.
Start in a sitting position with
legs extended and feet together. With your hands flat against
the ground, slowly extend forward as far as you can comfortably.
Hold for 30 seconds and relax. Repeat stretch ten times.
This exercise is more difficult
than it looks. Start on all fours. Raise your right leg backward,
and raise your left arm up reaching in front of you. Hold
for ten seconds. Go back to starting position. Repeat position
with left leg and right arm. Do the exercise ten times alternating
legs/arms.
This is an advanced yoga position
called "the plow." It should be attempted ONLY after you
are pain free and have mastered the simple back stretches
involving extension and flexion. Start by lying on your back.
Slowly raise both legs back over your head, using your outstretched
arms to balance. Hold for 30 seconds and go back to starting
position. Repeat ten times.
Start by lying on your stomach.
Begin to raise your upper body slowly, while keeping your
pelvis flat to the floor. Try to create an arch in your low
back. Go up only as far as you can without discomfort. Work
up to the top position also known in Yoga as the Sphinx position.
Then over several days, move on to the final position, with
arms straight.
NOTE: We recognize that people will diagnose and treat themselves.
We have provided this medical information to make you more knowledgeable
about nonsurgical aspects of care, the role of exercise in your long-term
recovery, and injury prevention. In some cases, exercise may be inappropriate.
Remember that if you diagnose or treat yourself, you assume the responsibility
for your actions. You should never do any exercise that causes increased
pain. You should never do any exercise that places body weight on a
weakened or injured limb or back.
