| The low back is supported by several muscle groups, including
the back muscle themselves, the abdominals, buttocks and hamstring muscles.
The following ten exercises are designed to strengthen these muscles, thereby
relieving much of the stress on the lower back. |
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| Begin by doing just a couple of repetitions for each exercise 2 times a day. Increase repetitions to 12, 24, or even 36 twice per day as you get stronger. | ||||||||
| 1. Knee bend | ||||||||
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Begin with your back, hands and feet flat on the floor, knees bent. |
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Raise your knees toward your chest, until they are resting on your abdomen. | |||||
| Repeat as comfortable. | Back to top | |||||||
| 2. Hamstring Stretch | ||||||||
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Begin with your back, hands and feet flat on the floor, knees bent. |
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Keeping your legs straight, lift them off the floor, until they are perpendicular with your upper body. You can also do this one leg at a time. | |||||
| Repeat as comfortable. | Back to top | |||||||
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Begin with your back, hands and feet flat on the floor, knees bent. |
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Draw your legs up to your abdomen, then, keeping your back flat, twist your lower body to the right, then to the left. | |||||
| Repeat as comfortable. | Back to top | |||||||
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Begin with your back, hands and feet flat on the floor, knees bent. |
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Keeping your back straight, lift your hips off the ground, briefly. | |||||
| Repeat as comfortable. | Back to top | |||||||
| 5. Semi-Sit-up | ||||||||
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Begin with your back, hands and feet flat on the floor, knees bent. |
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Using your stomach muscle, draw your head and chest upward toward your legs until you are in a half sit-up position. | |||||
| Repeat as comfortable. | Back to top | |||||||
| 6. Reverse Back Arch | ||||||||
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Lay on your stomach, supporting your upper-torso on your elbows. |
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Curl your head and legs toward each other and hold for a few seconds. | |||||
| Repeat the cycle as comfortable. | Back to top | |||||||
| 7. Prayer Position (thoracic stretch) | ||||||||
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Begin on your hands and knees, with your arms stretched out in front of you, your back straight. |
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Extend your hips back and move your face close to the floor, as in a prayer position. | |||||
| Repeat as comfortable. | Back to top | |||||||
| 8. Cat and Cow | ||||||||
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Begin on your hands and knees and arch your back, as a cat. |
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Then lift your head and sink your back downward, as a cow. | |||||
| Repeat as comfortable | Back to top | |||||||
| 9. Lateral Leg Splits | ||||||||
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Lay on your side, resting your upper torso weight on your elbow. |
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Using your hand for support, lift your leg upward. Keep your back straight. Repeat as comfortable. Then do the opposite leg | |||||
| Repeat as comfortable | Back to top | |||||||
| 10. Standing Spinal Extension | ||||||||
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Begin standing up with your back straight. Place your hands on your lower back for support. Tilt your head back slightly. |
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Using your hands for support, slowly bend backward. Do not bend to the point of discomfort. Repeat as comfortable. | |||||
| Repeat as comfortable | Back to top | |||||||
