| Exercise |
Benefit to you |
Description |
| Modified Sit-Up |
Your abdominal muscles play a large role in supporting your spine and moving your torso. Strengthening them helps reduce stress on all regions of your back. |
Lay with your back flat on the floor and your knees up. Tuck your chin to your chest and lift your shoulders off the floor. Touch your knees and hold this position for 5 seconds. |
Hamstring Stretch
(Lying Down) |
The hamstring runs down the back of the leg from your hip to your knee, and impacts your ability to move your back and hips. Stretching your hamstring will provide additional mobility in your lower back
The hamstring can be stretched while standing up or lying down. |
Lying Down: Lay on your back, bend your knees and place your feet flat on the floor. Raise one leg slowly up in the air (place your hands behind your knee for support). Slowly straighten your lifted leg and feel the stretch behind your leg. Hold this position for 3 seconds. |
| Hamstring Stretch
(Standing) |
Lower back (see above) |
Standing Up: Extend one leg straight and place it up on a chair or table. Bend the other leg until you feel your extended leg stretch slightly. Hold this stretch for 2 –3 seconds. |
Hamstring Stretch
(Sitting) |
Lower back (see above) |
Sitting Up: Sit on the floor with one knee raised (place your foot flat on the floor) and the other placed straight out from your body. Lean toward the raised knee while keeping your other leg flat until you feel the stretch.
|
| Straight Leg Raise |
This universal exercise helps strengthen both your stomach muscles, as well as strengthen your legs. |
Lie on your back and raise one knee (place your foot flat on the floor). Place your other leg straight out from your body on the floor. Lift your straight leg approximately 8 inches and hold for 5 seconds. Repeat 5 times. |
| Leg Lifts |
Strengthens abdominal muscles; benefits all regions of the back |
Start out lying on your side. Position the leg that is touching the floor so it is slightly bent. Extend your arm on the floor in front of you for support. Keep your upper leg straight and raise it approximately 8 inches. Repeat 5 times.
|
| Extension Stretching |
All regions |
Start by standing up straight. With your hands positioned on your lower back for support, bend your knees and then bend backwards from your waist. Hold for 5 seconds. Repeat throughout the day. |
| Lower-back Stretch |
Lower back |
To start, make sure you have a sturdy brace (wall, chair, table) within reach to keep your balance. While standing, lift your knee to your chest and hold it for 3 seconds. |
| Calf Stretches |
Maintaining proper balance for your entire body is essential to reducing back stress. By stretching your calf muscles, you increase lower back mobility and are better prepared to keep your body straight and balanced. |
Stand facing a wall or table, with one leg straight, and the other slightly forward and bent. Place your hand flat on the wall or table, but keep your weight on your back leg with your foot flat on the ground. Bring your hips forward bending your front knee until you feel the calf muscle stretch on your straight leg. Hold for 5 seconds. Repeat 5 times. |
| Neck Stretches |
Neck and Upper back (cervical and thoractic) |
Start either sitting or standing up straight. Tilt your head forward slowly until your chin comes close to your chest. Repeat 5 times. Secondary neck stretch: Tilt your head alternating to the left and right. |
| Shoulder Rolls |
Neck and Upper Back (cervical and thoractic) |
Move your shoulders in a circular motion, rotating both forward and backward. Continue for 10 – 15 seconds at a time. Repeat several times a day. |
