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Conditions We Treat
Stretch and Strengthen Your Back
Back pain can happen as you get older, but it doesn’t have to. These exercises can help you prevent the occurrence of pain by keeping your back muscles – and all the muscles around your spine – strong, flexible and healthy.
If you already suffer from back pain, be sure to apply heat to your back for 15-20 minutes before starting these exercises.
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Prone on Elbows |
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5 repetitions, two times per day
- Sit with elbows against the ground, bent at a 90-degree angle, trunk raised as shown
- Hold position for 30 seconds
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Prone Press-Ups |
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10 repetitions, two times per day
- Lie flat with arms slightly below shoulders, palms flat against floor
- Straighten arms to press trunk upward, letting hips sag toward floor
- Hold five seconds
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Hip Flexor |
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3 repetitions with each leg
- Sit with one knee on floor and opposite foot flat on floor, knee bent at 90 degrees
- Lunge whole body forward, keeping chest upright
- Hold for 20 seconds
- Repeat with other leg
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Hamstring |
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3-5 repetitions, two times per day
- Lie on back with one leg elevated at as close to 90 degrees as possible. (You can use a rope, towel or sheet to help you relax the leg while you stretch)
- Keep the opposite leg straight on the floor
- Hold the elevated leg until you feel the stretch
- Hold for 30 seconds
- Repeat with other leg
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Lower back stretch – single knee to chest |
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10 repetitions each leg, two times per day
- Lie on back
- Pull one knee toward chest as far as possible
- Hold for 10 seconds
- Repeat with other leg
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Lower back stretch – double knee |
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10 repetitions, two times per day
- Lie on back
- Pull both knees toward chest as far as possible
- Hold for 10 seconds
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Abdominal muscles |
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10-30 repetitions, two times per day
- Lie on back with knees bent at 45 degrees
- Cross arms over chest
- Raise head and shoulders; curl trunk upward as shown
- Hold for two seconds
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Alternating arm/leg |
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10 repetitions, two times per day
- Lie on belly with two-inch towel roll under forehead
- Tighten buttocks together and raise one leg and opposite arm as shown
- Hold two seconds, repeat with opposite leg and arm
- Also, solely alternate legs (while keeping arms flat, as shown in center picture). Repeat those exercises 10 times, two times per day as well.
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Abdominal muscles with exercise ball |
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10-30 repetitions, two times per day
- Bend knees at 90 degrees
- Lie with back against the top of ball
- Cross arms over chest
- Raise head and shoulders; curl trunk upward as shown
- Hold for two seconds
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Alternating arm/leg exercises
with exercise ball |
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10 repetitions, two times per day
- Lie with belly and waist against top of ball
- Tighten buttocks together and raise one leg and opposite arm while balancing trunk with opposite arm
- Hold two seconds, repeat with opposite leg and arm
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This page last updated 3/31/08 09:17 AM
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