Back (Lumbar) Exercises
Forward Fold Stretch
Standing with feet shoulder width apart, slowly bend forward pivoting at the hips while letting your arms down. Hold this position for 10 seconds.
Standing upright with feet shoulder width apart, place your hands along the sides of your back and slowly extend your spine. Repeat this 1-2 times.
Stand 12” away from a wall, both arms shoulder width apart and locked straight out, step backwards with your left leg until you feel a stretch along the back of the left leg. Hold this position for 10 seconds and then switch legs.
Cat and Camel Stretch
Starting from the four points position, tighten your core and exhale as you lower your chest toward the floor. Hold for 5 seconds and return to starting position. Take a deep breath in and lift your rib cage upward. Hold for 5 seconds.
Starting from laying flat on your stomach, lift your upper body with your arms so that you are resting on your elbows. Hold this position for 5 secs and then extend both arms while arching your back and hold for 10 seconds.
Start in the four points position and tighten your core. First, extend your left arm and hold for 3-5 seconds. Return back to the starting position. Repeat this with your right arm extended. After returning to the starting position, extend your left arm and right leg simultaneously. Concentrate on keeping your back straight and core tight. Repeat this with your right arm and left leg extended. Repeat this exercise 3 times.
Single Knee to Chest
Lay flat on your back and draw your right knee towards your chest while keeping your left leg straight. Gently hold this position with both arms for 10 secs and then repeat on opposite leg.
Double Knee to Chest
Starting from laying flat on your back, draw both knees toward your chest. Gently hold this position with both arms for 10 secs and repeat.
Knee Drops Stretch
While laying flat on your back with feet out wide, bend your knees inward until you feel a stretch. Hold for 10 seconds then bend your knees outward gently for 10 seconds.
Lay flat on your back and feet flat on the floor, roll your pelvis upward and tighten your buttocks while gently lifting. Hold for 5 seconds and repeat.
Lumbar Spinal Twist
While laying flat on your back and feet flat on the floor, extend your arms out to your sides. Bend both knees upward together and roll them to your right side. Hold this position for 10 seconds and then return to starting position. Repeat this going to the left side.
Standing Wall Twist
Start by facing the chair and lifting your left leg on to the chair with your arms straight out at shoulder height. Rotate your upper body towards the wall and place both hands on the wall. Hold this position for 10 seconds. Turn the chair in the opposite direction and perform this same exercise with your right leg on the chair and upper body rotating to the right.
90-90 Flexor Hip-Stretch
Kneel on right knee and bend your left knee at a 90 degree bend in front of you. Tightened your abdominal muscles and bring your hips slightly forward and both arms overhead (Palms facing inward). Hold this position for 15 seconds and repeat.
Lay flat on your stomach arms extended out, lift both arms and legs at the same time. Lift your upper body as much as you can. Hold this position for a few seconds and return to the starting position. Repeat this exercise several times.
Disclaimer: You should avoid any exercise which causes you to have increasing pain or other symptoms. Consult with a medical professional before beginning any exercise program.
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