Low Back Pain Exercise Guide - American Academy …

1 4/23/2015 Low back pain Exercise Guide -OrthoInfo - M. Hebela, MDFellow of the American Academy of Orthopaedic Clinic Abu DhabiCleveland Clinic Abu Dhabi | Neurological Institute Al Maryah Island PO Box 112412 Abu Dhabi, ARE Phone: +971 2 501 9000 Low back pain Exercise GuideThis article is also available in Spanish: Gu a de ejercicios para la parte baja de la espalda ( ).Regular 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 byyour therapist and orthopaedic Exercise ProgramAnkle PumpsLie on your ankles up and down.

2 Repeat 10 10 SlidesLie on your bend and straighten 10 Contraction4/23/2015 Low back pain Exercise Guide -OrthoInfo - on your back with knees bent and hands resting below abdominal muscles to squeeze ribs down toward sure not to hold 5 10 SquatsStand with back leaning against feet 12 inches in front of abdominal muscles tight while slowly bending both knees 45 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 to leg 10 back pain Exercise Guide -OrthoInfo - Exercise ProgramSingle Knee to Chest StretchLie on your back with both knees 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 of 20 5 times on each Stabilization Exercises With Swiss BallAbdominal muscles must remain contracted during each Exercise (see Abdominal Contraction).

3 Perform each Exercise for 60seconds. The farther the ball is from your body, the harder the on FloorLie on your back with knees bent and calves restingon raise arm over head and lower arm,alternating right and left straighten one knee and relax, alternatingright and left straighten one knee and raise opposite armover head. Alternate opposite arms and "walk" ball forward and backward with on Ball4/23/2015 Low back pain Exercise Guide -OrthoInfo - on ball with hips and knees bent 90 and feet resting raise arm over head and lower arm, alternating rightand left raise and lower heel, alternating right and left 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.

4 Hold 5 seconds. bend knees 45 to 90 while raising both arms on BallLie on your stomach over ballSlowly raise alternate arms over raise alternate legs 2 to 4 inches from 1 and 2, alternating opposite arms and one knee. Slowly lift this leg up, alternating rightand left : Be careful not to arch your low back !Advanced Exercise ProgramHip Flexor Stretch4/23/2015 Low back pain Exercise Guide -OrthoInfo - on your back near edge of bed, holding knees 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 felt in thebuttock/hip 20 5 times each Stabilization Exercise With Swiss BallLie on stomach over ball.

5 " Walk " hands out in front of ball until ball is underlegs. Reverse to starting position." Walk " hands out in front of ball until ball is underlegs and slowly raise alternating arms over head." Walk " hands out in front of ball and slowly performpush ExercisesMaintain spine in neutral position while stabilizing with abdominal muscles to protect the low back during Stationary bike for 20 to 30 Treadmill for 20 to 30 reviewed: March 2013 aaos does not endorse any treatments, procedures, products, or physicians referenced herein. This information is provided as aneducational service and is not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance shouldconsult his or her orthopaedic surgeon, or locate one in your area through the aaos "Find an Orthopaedist" program on 2013 American Academy of Orthopaedic SurgeonsRelated ArticlesExercise and Bone and Joint Conditions ( )4/23/2015 Low back pain Exercise Guide -OrthoInfo - a de ejercicios para la parte baja de la espalda ( )Low back pain ( )Seniors and Exercise : Starting an Exercise Program ( )OrthoInfoThe American Academy of Orthopaedic Surgeons9400 West Higgins RoadRosemont, IL 60018 Phone.