Exercises That Can Help Your Back

Here are some easy exercises for people with lower back pain, designed to stretch tense muscles and build strength where you need it. As with any exercise program be sure to check with your practitioner before starting.

Pictured: Hip Rotation Exercise Pictured: Half Sit-Up Exercise
Hip Rotations
Lie on the floor, arms stretched out for support.
Draw knees to chest, and roll gently from side to side, keeping shoulders on the floor.
Do 10 - 20 times. 		Half Sit-ups
Lie on your back, knees bent, hands across chest.
Raise head and shoulders, and reach arms to tops of knees.
Hold for five seconds, roll down.
Repeat five to ten times.
Pictured: Hip Extension Exercise Pictured: Knee Raise Exercise
Hip Extension
Lie flat on your stomach, arms cradling your head.
Stiffen left leg, raise it slowly from the hip, keeping pelvis flat on the floor.
Hold for five seconds; lower.
Repeat five to ten times with each leg. 		Knee Raises
Lie on your back, both knees bent.
With both hands, pull right knee to chest, keeping head and shoulders on the floor.
Hold for five seconds and release.
Do five to ten times and repeat with left knee.
Finally, repeat pulling both knees.
Pictured: Scissor Exercise Pictured: Pelvic Tilt Exercise
Scissors
Lie on your back with head resting on interlocked hands.
Raise legs vertically, and crisscross like scissors, opening legs as wide as you can with each "cut". Keep hips and lower back flat on floor at all times, and hold in stomach muscles. Repeat ten times. Then "scissor" legs front to back. again as wide as possible. Repeat 10 times 		Pelvic Tilt
Lie on your back. head resting on arms, knees bent. Contract and clench buttocks for a count to five. keeping spine fiat against the floor. Repeat five to ten times. If you squeeze hard enough, your pelvis will rise and tilt slightly.

Pictured: Single Leg Raise Exercise

Single Leg raises
Lie on your back, head resting on crossed arms.
Bend both knees; then straighten right leg along the floor, and raise it slowly as high as is comfortable.
Do not swing leg; keep lower back on the floor.
Hold for five seconds; slowly lower leg.
Do five to ten times.
Repeat with left leg.

 Try these back-saving tips:
  • Sleep on a firm mattress or a bed board for extra support.
  • Sleep with a pillow under your knees.
  • Never sleep on your stomach - it increases lower back pressure.
  • Use ice or wet heat rather than a dry heating pad to relax tense muscles.
  • Check posture regularly during the day, lining up hips, shoulders and ears when sitting or standing.
  • Hold your stomach in slightly at all times to give the back extra support.
  • Bend at the hips and knees, and never from the waist, when you want to lift any object.
  • Carry objects close to the body.
  • Never twist the spine.
  • Walk, ride a bicycle or swim for aerobic exercise; it's better for your back than jogging or aerobic dancing.
  • Place a pillow between your upper back and the back of your chair.
  • Be sure to sit all the way back in a chair so that the lower spine is supported.
  • Divide a heavy load, putting it in two bags and splitting the weight evenly.
  • When driving, adjust the seat close to the steering wheel and foot pedals.
  • Do not wear high heels.
  • Don't do head rolls if your upper back and neck are painful; this exercise may aggravate your condition.