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PAT I E N T E D U C AT I O N
Low Back Pain Exercises
Flexibility exercises:
Single knee to chest: Double knees to chest:
Pull one knee up to your chest until a Pull both knees up to your chest until a comfortable
comfortable stretch is felt in the lower back and stretch is felt in the lower back and buttocks.
buttocks. Repeat with your opposite knee. Hold _____ seconds. Repeat _____ times. Do _____
Hold _____ seconds. Repeat _____ times each side. sessions per day.
Do _____ sessions per day.
Lower trunk rotation stretch: Hamstring stretch:
Keeping your back flat and feet and knees together, Support the back of your thigh behind the knee.
rotate your knees to one side. Repeat with opposite Starting with knee bent, straighten your knee until
side. Hold for _____ seconds. Repeat _____ times a comfortable stretch is felt in back
each side. Do _____ sessions per day. of your thigh. Keep your opposite
knee bent with your foot flat on
the floor.
Hold _____ seconds.
Repeat _____ times
each side.
Do _____
sessions per
day.
Piriformis stretch: Calf stretch:
Cross your legs with the involved leg on top. Keeping your back leg straight,
Gently pull the opposite knee toward your chest with your heel on the floor
until a comfortable stretch is felt pointed towards the wall, lean
in the buttock/hip area. into the wall until a stretch is
Hold _____ seconds. felt in your calf.
Repeat _____ times Hold _____ seconds.
each side. Do _____ Repeat _____ times each
sessions per day. side. Do _____ sessions
per day.
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Hip flexor stretch: Half kneel hip stretch:
Lying on your back near the edge of the bed, bend Start in a half kneel position.
one leg with your foot flat on the bed. Hang your Tighten your stomach muscles
other leg over the edge, relaxed. Bend your knee as you lean out over your
back until a stretch is felt in the front of your thigh. bent knee. Hold _____
Hold _____ seconds. Repeat _____ times each side. seconds. Repeat _____
Do _____ times each side.
sessions per Do _____ sessions per day.
day.
Stabilization exercises:
Pelvic tilt: Pelvic tilt with arms:
Flatten your lower back onto the floor by tightening While maintaining pelvic tilt, slowly lower one arm
your stomach muscles. Hold _____ seconds. over your head. Only go as far as you can while
Repeat _____ times. Do _____ sessions per day. maintaining your back flat on the floor. Slowly
return to starting position. Repeat _____ times each
side. Do _____ sessions per day. Progression:
Alternate arms over your head. Both arms over
your head. _____ lb.
in your hands.
Pelvic tilt with legs: Pelvic with bridging:
While maintaining pelvic tilt, slowly raise one leg a While maintaining pelvic tilt, slowly raise your
few inches from the floor. Slowly return to buttocks off the floor. Slowly return to starting
starting position while maintaining your back flat position while maintaining pelvic tilt. Repeat _____
on the floor. Only go as far as you can while times. Do _____ sessions per day.
maintaining your back flat on the floor. Repeat
_____ times each side. Do _____ sessions per day.
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Partial curl up: Prone with leg raise:
With arms at your side, tilt your pelvis to flatten Tighten abdominals to keep your trunk rigid while
your back. Raise your shoulders and head from the you slowly raise straight leg 6 to 8 inches from the
floor. Hold _____ seconds.Repeat _____ times. Do floor. Slowly return to starting position. Repeat
_____ sessions per day. Progression: 1. Arms folded _____ times each side. Do _____ sessions per day.
across your chest. 2. Hands behind your head.
3. Rotate to one side while lifting.
Standing pelvic tilt: Wall slides:
Stand with your back against Lean against the wall with
the wall. Tighten abdominal your heels a few inches from
muscles while flattening the wall. Maintain pelvic tilt
your back against the wall. while slowly lowering your
Progress by holding pelvic buttocks towards the floor.
tilt and walking away from Only lower as far as you can
the wall. Hold _____ seconds. while maintaining your back
Repeat _____ times. Do _____ flat against the wall. Slowly
sessions per day. return to starting position
while maintaining your back
flat against the wall.
Repeat _____ times. Do _____
sessions per day.
Advanced stabilization exercises:
Pelvic tilt with arms/legs: Pelvic tilt with SLR:
While maintaining pelvic tilt, slowly raise one leg While maintaining pelvic tilt slowly raise straight
and lower the opposite arm over your head. Return leg 8 to 12 inches from the floor. Slowly lower leg
to starting position while maintaining your back while maintaining your back against the floor.
flat on the floor. Repeat _____ times each side. Do Repeat _____ times each side. Do _____ sessions per
_____ sessions per day. day.
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LOW BACK PAIN EXERCISES Page 4 of 4 mc7245-464
Bridging with straight leg raise: Prone with arms/legs:
Start with one knee bent and the other leg straight. Tighten abdominals to keep your trunk rigid while
Maintaining pelvic tilt, lift your buttocks off the you slowly raise straight leg and opposite arm
floor. Keeping your trunk rigid, slowly raise simultaneously 6 to 8 inches from the floor. Slowly
and lower leg. Slowly return to starting return to starting position. Repeat _____ times each
position while maintaining pelvic tilt. side. Do _____ sessions per day.
Repeat _____ times each side.
Do _____ sessions per day.
All–fours with arms: All–fours with arms/legs:
While maintaining pelvic tilt, slowly raise your arm While maintaining pelvic tilt, simultaneously raise
until it is parallel with the floor. Slowly return to your leg and opposite arm. Slowly return to
starting position. Alternate your arms while starting position. Alternate sides while maintaining
maintaining pelvic tilt. Repeat _____ times each pelvic tilt. Repeat _____ times each side. Do _____
side. Do _____ sessions per day. sessions per day.
Wall push–ups: Half kneel to stand:
Place your hands and feet Perform pelvic tilt in half
shoulder width apart. Lean kneel position. While
into the wall, then push maintaining pelvic tilt move
away from the wall while to a standing position, then
maintaining pelvic tilt. return to a half kneeling
Repeat _____ times. position while maintaining
Do _____ sessions per day. pelvic tilt.
MC7245-464
