Low Back Pain: Exercises

1. Sit on the floor close to a doorway. Be sure to stretch your affected leg first.
2. Lie down with your other leg through the doorway.
3. Slide your affected leg up the wall to straighten your knee. Don't point your toes. You should feel a gentle stretch down the back of your leg. Be sure to:
4. Hold the stretch for at least 1 minute. Then over time, try to lengthen the time you hold the stretch to as long as 6 minutes.
5. Repeat 2 to 4 times.
6. It's a good idea to repeat these steps with your other leg.

• To stretch your right leg, scoot to the right side of the doorway.
• To stretch your left leg, scoot to the left side of the doorway.

• Keep both knees straight.
• Keep your back flat and your other heel on the floor.

If you do not have a place to do this exercise in a doorway, there is another way to do it:

• Lie on your back, and bend the knee of your affected leg.
• Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
• Straighten your knee as you raise that foot into the air. Slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
• Hold the stretch for 15 to 30 seconds. Or even better, hold the stretch for 1 minute if you can.
• Repeat 2 to 4 times.
• It's a good idea to repeat these steps with your other leg.

1. Lie on your back with your knees bent and your feet flat on the floor. You can put a small pillow under your head and neck if it is more comfortable.
2. Clasp your hands under one knee and bring the knee to your chest. Keep your other foot flat on the floor.
3. Keep your lower back pressed to the floor. Hold the stretch for at least 15 to 30 seconds.
4. Relax and lower the knee to the starting position.
5. Repeat 2 to 4 times with each leg.

To get more stretch, put your other leg flat on the floor while pulling your knee to your chest.

1. Kneel on your affected leg and bend your other leg out in front of you, with that foot flat on the floor. If you feel discomfort in the front of your knee, place a towel under your knee.
2. Keeping your back straight, slowly push your hips forward. You should feel a stretch in the upper thigh of your back leg and hip.
3. Hold the stretch for at least 15 to 30 seconds.
4. Repeat 2 to 4 times.
5. It's a good idea to repeat these steps with your other leg.

1. Lie on your stomach, supporting your body with your forearms. Keep your elbows below your shoulders.
2. Press your elbows down into the floor to raise your upper back. As you do this, relax your stomach muscles and allow your back to arch without using your back muscles. Don't let your hips or pelvis come off the floor.
3. Hold for 15 to 30 seconds, then relax.
4. Repeat 2 to 4 times.

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Tighten your belly muscles by pulling your belly button in toward your spine. Press your lower back to the floor. You should feel your hips and pelvis rock back.
3. Hold for about 6 seconds while breathing smoothly, and then relax.
4. Repeat 8 to 12 times.

1. Start on the floor, on your hands and knees.
2. Tighten your belly muscles by pulling your belly button in toward your spine. Be sure you continue to breathe normally and do not hold your breath.
3. Keeping your back and neck straight, raise one arm off the floor and hold it straight out in front of you. Be careful not to let your shoulder drop down, because that will twist your trunk.
4. Hold for about 6 seconds, then lower your arm and switch to your other arm. Over time, work up to holding for 10 to 30 seconds each time.
5. Repeat 8 to 12 times with each arm.

When you feel steady and strong doing this exercise with your arms, try doing the exercise with your legs instead. Raise one leg and hold it straight out behind you. Be careful not to let your hip drop down, because that will twist your trunk.

When holding your leg straight out becomes easier, try raising your opposite arm at the same time.

1. Lie on your back on the floor, with your knees bent and your feet flat on the floor. (Or you can lie on any flat surface, such as a bed.)
2. Cross your arms over your chest. If this bothers your neck, try putting your hands behind your neck (not your head), with your elbows spread apart.
3. Slowly tighten your belly muscles and raise your head and shoulder blades off the floor. Keep breathing normally and don't hold your breath.
4. Keep your neck straight and do not press your chin to your chest.
5. Hold for 1 to 2 seconds. Then slowly lower yourself back to the floor.
6. Repeat 8 to 12 times.

1. Lie on your back with both knees bent and your ankles bent so that only your heels are digging into the floor. Your knees should be bent about 90 degrees.
2. Tighten your belly muscles by pulling your belly button in toward your spine. Keep breathing normally and don't hold your breath.
3. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line. Keep your hips level.
4. Hold for about 6 seconds.
5. Slowly lower your hips back to the floor.
6. Repeat 8 to 12 times.

1. Stand with your back 10 to 12 inches away from a wall.
2. Lean into the wall until your back is against it. Press your lower back against the wall by pulling in your stomach muscles.
3. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall.
4. Hold for at least 6 seconds, then slide back up the wall.
5. Repeat 8 to 12 times.

Over time, work up to holding this position for as much as 1 minute.