Back (Lumbar) Exercises

Conditions

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Back (Lumbar) Exercises

Forward Fold Stretch

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 Arch

Standing Arch

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.


Wall Press

Wall Press

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

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.


Prone Bridging

Prone Bridging

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.


Birddog Progression

Birddog Progression

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

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

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

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.


Pelvic Tilts

Pelvic Tilts

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

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

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

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.


Superman

Superman

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.

Disclosure Statement

The information provided on this website does not provide or should be considered medical advice. It is not a substitute for diagnosis or treatment of any condition. The information provided is for informational purposes only. You should not rely solely on the information provided on this website in making a decision to pursue a specific treatment or advice. You should consult directly with a professional healthcare provider.

As a condition of using the information on this website, ShimSpine and its physicians are not responsible for any advice, diagnosis, treatment or outcome you may obtain.

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Author and Contributor to www.Spine-Health.com – July, 2015

www.Spine-Health.com/author/john-h-shim-md-facs

Chief of Surgery, Mease Countryside and Mease Dunedin Hospitals, Safety Harbor and Dunedin, Florida. 2014-2016.

Orthopaedic Section Chief Mease Countryside Hospital; Safety Harbor, Florida Mease Dunedin Hospital; Dunedin, Florida.2008-2013

Board Member Morton Plant Mease Research Council

Co-Director of Mease Neuro-Ortho Spine Center Mease Dunedin Hospital; Dunedin, Florida.

One of “6 Spine Physicians Ranked #1 on Google” – December 2016

Top Ten Most Liked Spine Surgeons on the Internet – July 2016

2016 Spine Surgeons to Know list – January 2016

2014 Spine Specialists to know list – September 2014

One of Ten Leaders of Certified Spine Programs – December 2011

 

The Best Orthopedics in Tampa

The information provided on this website does not provide or should be considered medical advice. It is not a substitute for diagnosis or treatment of any condition. The information provided is for informational purposes only. You should not rely solely on the information provided on this website in making a decision to pursue a specific treatment or advice. You should consult directly with a professional healthcare provider.

As a condition of using the information on this website, ShimSpine and its physicians are not responsible for any advice, diagnosis, treatment or outcome you may obtain.

ShimSpine.com is completely self-funded. No outside funds are accepted or used. This website does not utilize paid advertising as a source of revenue.
Outpatient Spine Surgery Considerations. www.Spine-Health.com. January 2016.

What is Spinal Stenosis? www.Spine-Health.com. October 2015.

Surgeon insights on the Changing Landscape of Orthopedic Care. OrthopedicToday. June 2014

Chapter 33: Interspinous Spacers. Shim JH, Mazza JS, Kim DH Published in Minimally Invasive Percutaneous Spinal Techniques. Elsevier Health Sciences, Philadelphia, Pennsylvania. (Published 2011)

Chapter 35: Minimally Invasive Percutaneous Lumbar Fusion Technique.Shim JH, Mazza JS, Kim DH Published in Minimally Invasive Percutaneous Spinal Techniques. Elsevier Health Sciences, Philadelphia, Pennsylvania. (Published 2011)

March 2010 Minimally Invasive Transforaminal Lumbar Interbody Fusion American Academy of Orthopaedic Surgeons Annual Meeting New Orleans, Louisiana February 2010

February 2010 A Review of Dynamic Stabilization in the Lumbar Spine Selby Spine Symposium; Park City, Utah

November 2009 Lumbar Spinal Stenosis Community Based Lecture; Tampa, Florida

September 2009 Instructor/Proctor Minimally Invasive Lumbar Cadaver Lab; Tampa, Florida

February 2009 New Spinal Technology: Cervical Disc Replacement and Interspinous Spacers. Selby Spine Symposium; Park City, Utah

February 2008 The Degenerative Spine: The Role of Dynamic Lumbar Stablization and Interspinous Spacers Selby Spine Symposium; Park City, Utah

October 2008 Emerging Technology and Techniques in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

September 2007 Emerging Technology in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

October 2006 Emerging Technology and Techniques in Spinal Surgery Orthopaedics in the 21st Century Symposium; Morton Plant Mease Healthcare; Largo, Florida

May 2005 The Role of Kyphoplasty in the Treatment of Vertebral Compression Fractures Mease Neurosciences Symposium; Clearwater, Florida
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