Low Back Pain Exercise Guide

1 Copyright 2007 American Academy of orthopaedic SurgeonsLow Back Pain Exercise GuideRegular exercises to restore the strength of your back and a gradual return to everyday activities are important foryour full recovery. Your orthopaedic surgeon and physical therapist may recommend that you Exercise 10 to 30minutes a day 1 to 3 times a day during your early recovery. They may suggest some of the following Guide can help you better understand your Exercise and activity program, which should be supervised by yourtherapist and orthopaedic Exercise ProgramAnkle PumpsLie on your ankles up and down. Repeat 10 10 SlidesLie on your bend and straighten 10 ContractionLie on your back with knees bent and hands resting abdominal muscles to squeeze ribs down sure not to hold 5 10 Back Pain Exercise Guide - OrthoInfo - of 65/28/12 9:51 PMWall SquatsStand with back leaning against feet 12 inches in front of abdominal muscles tight while slowly bending both knees 5 return to upright 10 RaisesStand with weight even on both raise heels up and 10 Leg RaisesLie on your back with one leg straight and one knee abdominal muscles to stabilize low lift leg straight up about 6 to 12 inches and hold 1 to5 leg 10 Exercise ProgramSingle Knee to Chest StretchLie on your back with both knees Back Pain Exercise Guide - OrthoInfo - of 65/28/12 9.

2 51 PMHold thigh behind knee and bring one knee up 20 5 times on each StretchLie on your back with legs one thigh behind straighten knee until a stretch is felt in back 20 5 times on each Stabilization Exercises With Swiss BallAbdominal muscles must remain contracted during each Exercise (see Abdominal Contraction). Performeach Exercise for 60 seconds. The farther the ball is from your body, the harder the on FloorLie on your back with knees bent and calvesresting on raise arm over head and lower arm,alternating right and left straighten one knee and relax,alternating right and left straighten one knee and raise oppositearm over head. Alternate opposite arms "walk" ball forward and backward with on BallSit on ball with hips and knees bent 90 and feet resting on raise arm over head and lower arm, alternating right and left raise and lower heel, alternating right and left Back Pain Exercise Guide - OrthoInfo - of 65/28/12 9:51 PMSlowly raise one heel and raise opposite arm over opposite arm and : Slowly raise one foot 2 inches from floor,alternating right and left with ball between your low back and bend knees 45 to 90.

3 Hold 5 bend knees 45 to 90 while raising both armsover on BallLie on your stomach over ballSlowly raise alternate arms over raise alternate legs 2 to 4 inches 1 and 2, alternating opposite arms one knee. Slowly lift this leg up,alternating right and left : Be careful not to arch your low back!Advanced Exercise ProgramLow Back Pain Exercise Guide - OrthoInfo - of 65/28/12 9:51 PMHip Flexor StretchLie on your back near edge of bed, holding kneesto lower one leg down, keeping knee bent,until a stretch is felt across top of the 20 5 times on each StretchLie on back with both knees one leg on top of the opposite knee to chest until a stretch is feltin the buttock/hip 20 5 times each Stabilization Exercise With Swiss BallLie on stomach over ball." Walk " hands out in front of ball until ball isunder legs. Reverse to starting position." Walk " hands out in front of ball until ball isunder legs and slowly raise alternating armsover head.

4 " Walk " hands out in front of ball and slowlyperform ExercisesMaintain spine in neutral position while stabilizing with abdominal muscles to protect the low back during bike for 20 to 30 for 20 to 30 Back Pain Exercise Guide - OrthoInfo - of 65/28/12 9:51 PMLast reviewed: July 2007 AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. This information isprovided as an educational service and is not intended to serve as medical advice. Anyone seeking specificorthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your areathrough the AAOS "Find an Orthopaedist" program on this 2007 American Academy of orthopaedic SurgeonsRelated TopicsExercise and Bone and Joint Conditions ( )Fitness for People Over 60 ( )Low Back Pain ( )Related LinksJapanese translation ( )OrthoInfoThe American Academy of orthopaedic Surgeons6300 N. River RoadRosemont, IL 60018 Phone: : Back Pain Exercise Guide - OrthoInfo - of 65/28/12 9:51 PM