Page 1 of 4 mc7245-464
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.
Page 2 of 4 mc7245-464
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.
