Low Back Pain Exercises PDF

PDF Name	Low Back Pain Exercises
No. of Pages	2
PDF Size	0.26 MB
Language	English
PDF Category	Health & Fitness
Source / Credits	uhs.berkeley.edu
Uploaded By	Pradeep

Low Back Pain Exercises - Summary

In the World, Eighty percent of adults will experience significant low back pain sometime during their lifetime. Low back pain usually involves muscle spasms of the supportive muscles along the spine. Also, pain, numbness, and tingling in the buttocks or lower extremities can be related to the back.

There are multiple causes of low back pain (see below). Prevention of low back pain is extremely important, as symptoms can recur on more than one occasion. Perform these exercises slowly, without forcing movement. Be sure to breathe throughout the exercises. You should feel a slight stretch, however, do not move into pain

Low Back Pain Exercises

Exercise Name	Description	Instructions
Cat-Cow Stretch	Improves spinal flexibility and relieves tension	Start on your hands and knees. Inhale as you arch your back (cow pose), exhale as you round it (cat pose). Repeat for 10-15 repetitions.
Child’s Pose	Stretches and relaxes the lower back	Kneel on the floor, sit back on your heels, and stretch your arms forward. Hold for 20-30 seconds.
Pelvic Tilt	Strengthens core muscles and stabilizes the spine	Lie on your back with knees bent. Tighten your abdominal muscles to flatten your back against the floor. Hold for 5-10 seconds, repeat 10 times.
Bridging	Strengthens lower back, buttocks, and core muscles	Lie on your back with knees bent, lift your hips off the ground, creating a straight line from shoulders to knees. Hold for a few seconds, then lower. Repeat 10-15 times.
Knee-to-Chest Stretch	Releases tension in the lower back and hips	Lie on your back, bring one knee to your chest, holding it with your hands. Hold for 20-30 seconds and switch legs.
Piriformis Stretch	Eases tension in the piriformis muscle	Lie on your back, cross one ankle over the opposite knee, gently pull the uncrossed leg towards your chest. Hold for 20-30 seconds and switch sides.
Sphinx Pose	Gentle backbend to alleviate pain and improve posture	Lie on your stomach, prop up on your forearms, keeping your elbows under your shoulders. Hold for 20-30 seconds.
Pelvic Clock	Enhances core awareness and mobility	Lie on your back, visualize your pelvis as a clock, tilt it gently in various directions (12, 6, 3, 9 o’clock positions).
Seated Forward Fold	Stretches the hamstrings and lower back	Sit on the floor, legs extended, bend forward at the hips, reaching for your feet. Hold for 20-30 seconds.
Wall Angels	Improves shoulder and upper back mobility	Stand with your back against a wall, raise your arms to form a “Y” shape, then slide them down while keeping contact with the wall. Repeat 10-15 times.