Attached InformationAdult Advisor: Low Back Pain Exercises (English)
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Low Back Pain Exercises

Exercises that stretch and strengthen the muscles of your abdomen and spine can help prevent back problems. Strong back and abdominal muscles help you keep good posture, with your spine in its correct position.
If your muscles are tight, take a warm shower or bath before doing the exercises. Exercise on a rug or mat. Wear loose clothing. Don’t wear shoes. Stop doing any exercise that causes pain until you have talked with your healthcare provider.
Ask your provider or physical therapist to help you develop an exercise program. Ask your provider how many times a week you need to do the exercises. Remember to start slowly.
Exercises
These exercises are intended only as suggestions. Be sure to check with your provider before starting the exercises.
Abdominal drawing-in maneuver: Lie on your back with your knees bent and your feet flat on the floor. Try to pull your belly button in towards your spine. Hold this position for 15 seconds and then relax. Repeat 5 to 10 times.
Cat and camel: Get down on your hands and knees. Let your stomach sag, allowing your back to curve downward. Hold this position for 5 seconds. Then arch your back and hold for 5 seconds. Do 2 sets of 15.
Quadruped arm and leg raise: Get down on your hands and knees. Pull in your belly button and tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and change sides. Do this 10 times on each side.
Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Pull your belly button in towards your spine and push your lower back into the floor, flattening your back. Hold this position for 15 seconds, then relax. Repeat 5 to 10 times.
Partial curl: Lie on your back with your knees bent and your feet flat on the floor. Draw in your abdomen and tighten your stomach muscles. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don’t hold your breath. It helps to breathe out as you lift your shoulders. Relax back to the floor. Repeat 10 times. Build to 2 sets of 15. To challenge yourself, clasp your hands behind your head and keep your elbows out to your sides.
Gluteal stretch: Lie on your back with both knees bent. Rest your right ankle over the knee of your left leg. Grasp the thigh of the left leg and pull toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip. Hold the stretch for 15 to 30 seconds. Then repeat the exercise with your left ankle over your right knee. Do the exercise 3 times with each leg.
Extension exercise
Lie face down on the floor for 5 minutes. If this hurts too much, lie face down with a pillow under your stomach. This should relieve your leg or back pain. If your leg pain continues, try using another pillow underneath your stomach. When you can lie on your stomach for 5 minutes without a pillow, you can continue with Part B of this exercise.
After lying on your stomach for 5 minutes, prop yourself up on your elbows for another 5 minutes. If you can do this without having more leg or buttock pain, you can start doing part C of this exercise.
Lie on your stomach with your hands under your shoulders. Then press down on your hands and extend your elbows while keeping your hips flat on the floor. Keep your back relaxed as you do this. Hold for 1 second and lower yourself to the floor. Do 3 to 5 sets of 10 repetitions. Rest for 1 minute between sets. You should have no pain in your legs when you do this, but it is normal to feel some pain in your lower back.
Do this exercise several times a day.
Side plank: Lie on your side with your legs, hips, and shoulders in a straight line. Prop yourself up onto your forearm with your elbow directly under your shoulder. Lift your hips off the floor and balance on your forearm and the outside of your foot. Try to hold this position for 15 seconds and then slowly lower your hip to the ground. Switch sides and repeat. Work up to holding for 1 minute. This exercise can be made easier by starting with your knees and hips flexed toward your chest.
Prone plank: Lie on your stomach on the floor with your elbows bent and your forearms resting on the floor. Lift your hips and knees off the floor and try to stay in this position while keeping your back flat. Work up to holding this position for at least 1 minute. Do 3 sets.
Exercises to avoid
It’s best to avoid the following exercises because they strain the lower back:
Exercises in which you lie on your back and raise and lower both legs together
Full sit-ups or sit-ups with straight legs
Hip twists
Squats with weights
Sports and other activities
In addition to strengthening your back muscles, it’s helpful to keep your entire body in shape. Good activities for people with back problems include:
Walking
Bicycling
Swimming
Cross-country skiing
Yoga
Tai Chi
Pilates
Some sports can hurt your back because of rough contact, twisting, sudden impact, or direct stress on your back. If you have had low back pain in the past, ask your healthcare provider or physical therapist if you should avoid some of these sports:
Basketball
Football
Soccer
Volleyball
Handball
Golf
Weight lifting
Trampoline
Tobogganing
Sledding
Snowmobiling
Snowboarding
Ice hockey
Developed by Change Healthcare.
Adult Advisor 2023.1 published by Change Healthcare.
Last modified: 2018-04-23
Last reviewed: 2018-04-23
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
References Adult Advisor 2023.1 Index
© 2023 Change Healthcare LLC and/or one of its subsidiaries

​Low Back Pain Exercises: Illustration

Neck Strain Exercises

Your healthcare provider may recommend exercises to help you heal. Talk to your healthcare provider or physical therapist about which exercises will best help you and how to do them correctly and safely.
Do these exercises only if you do not have pain or numbness running down your arm or into your hand. Do not do any exercises that make your neck pain worse.
Active neck rotation: Sit in a chair, keeping your neck, shoulders, and trunk straight. First, turn your head slowly to the right. Turn it gently until it starts hurting. Turn it back to the forward position. Relax. Then turn it to the left. Repeat in each direction 10 times.
Neck flexion: Sit in a chair, keeping your neck, shoulders, and trunk straight. Bend your head forward, reaching your chin toward your chest. Hold for 5 seconds. Repeat 10 times.
Neck extension: Sit in a chair looking ahead. Tilt your head back so that your chin is pointing toward the ceiling and then bring your head back to the starting position. If this exercise is uncomfortable, try placing your hands behind your neck while you look toward the ceiling. Be sure to sit up straight and keep your neck, shoulders, and trunk straight during the exercise. Repeat 10 times.
Chin tuck: Place your fingertips on your chin and gently push your head straight back as if you are trying to make a double chin. Keep looking forward as your head moves back. Hold 5 seconds and repeat 5 times.
Scalene stretch: Sit or stand and clasp both hands behind your back. Lower your left shoulder and tilt your head toward the right until you feel a stretch. Hold this position for 15 seconds and then come back to the starting position. Then lower your right shoulder and tilt your head toward the left. Hold for 15 seconds. Repeat 2 times on each side.
Isometric neck flexion: Sit tall, eyes straight ahead, and chin level. Place your palm against your forehead and gently push your forehead into your palm. Hold for 5 seconds and release. Do 3 sets of 5.
Isometric neck extension: Sit tall, eyes straight ahead, with your chin level. Clasp your hands together and place them behind your head. Press the back of your head into your palms. Hold 5 seconds and release. Do 3 sets of 5.
Isometric neck side bend: Sit tall, eyes straight ahead, with you chin level. Place the palm of your hand at the side of your temple and press your temple into the palm of your hand. Hold 5 seconds and release. Do 3 sets of 5 on each side.
Head lift with neck curl: Lie on your back with your knees bent and your feet flat on the floor. Tuck your chin and lift your head about 3 inches off the floor, keeping your shoulders flat on the floor. Hold for 10 seconds. Repeat 5 times. Try to work up to holding for 20 to 30 seconds and repeat 5 times.
Head lift with neck side bend: Lie on your right side with your right arm lying straight out. Rest your head on your arm, then lift your head slowly toward your left shoulder. Hold for 5 seconds. Repeat 10 times. Switch to your left side and repeat the exercise, lifting your head toward your right shoulder.
Neck extension on hands and knees: Get on your hands and knees and look down at the floor. Keep your back straight and let your head slowly drop toward your chest. Then tuck your chin slightly and lift your head up until your neck is level with your back. Hold this position for 5 seconds. Repeat 10 times.
Scapular squeeze: While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 2 sets of 15.
Thoracic extension: Sit in a chair and clasp both arms behind your head. If you are unable to reach behind your head, hold your arms across your chest instead. Gently arch backward and look up toward the ceiling. Repeat 10 times. Do this several times each day.
Developed by Change Healthcare.
Adult Advisor 2023.1 published by Change Healthcare.
Last modified: 2019-08-22
Last reviewed: 2019-08-22
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
References Adult Advisor 2023.1 Index
© 2023 Change Healthcare LLC and/or one of its subsidiaries
​Neck Strain Exercises: Illustration, page 1
​Neck Strain Exercises: Illustration, page 2