Quick Start Page

QUICK START PAGE
MODERATE OR CHRONIC
LOWER BACK PAIN

This section contains a printer friendly version of the Acute Low Back Exercises.  ONLY the exercises and a brief description is offered on this page.  For a complete explaination please go to the Moderate Back Pain Exercises page.

 

 

Pelvic Tilt
The purpose of this activity is to increase flexibility to the back and hips while developing an increase in body awareness and balance.  As with any stretch, this activity will help warm the muscles as you prepare to exercise.

To perform this activity, sit on the ball with feet placed flat on the floor, wider than shoulder width. While maintaining a seated position, gently roll the ball forward and back, letting your pelvis rock with the ball.  As the ball rolls forward, slightly arch the lower back, letting the hips follow with the rhythm of the ball.

As the ball rolls back, slightly round the back. Repeat 10 times as a warm up and cool down.  

 

 

 

 

 

 

 

 

Stretching the Low Back in Flexion

Flexion means that a part of the body is bending.  In the case of the lower back, you will be stretching the back by bending over the ball while on your chest and stomach. To perform the forward stretch, kneel in front of the ball.

Place your hands and chest on the ball and roll forward until the ball supports the body and both the hands and feet are in contact with the floor to help maintain balance. Gently roll back and forth to stretch the different  muscles of the back. Be careful with this activity, over-stretching can cause pain.  

The first time out, stretch for a maximum of 15 to 30 seconds, working up to longer periods as stability permits.

 

Stretching the Low Back in Extension

Extension is the opposite of flexion.  With this activity, the body will be bending backward.  To begin, sit on the ball and slide down until you are lying flat.  With your back on the ball and feet on the floor, reach up and back with your hands stretching the stomach and back.  DO NOT OVER-STRETCH.  You can hurt yourself very easy in this position.  Begin with a very short test.  15 to 30 seconds working up to a longer stretch with time.

 

Rotation Stretches for the Back

To perform this exercise, kneel in front of the ball, sitting back on your heels. Hold onto the ball with outstretched hands, slowly rolling the ball side-to-side while stretching the back.

When performing the rotational stretch, use extra care not to aggravate the lower back.

 

    

Ball Squats

Ball Squats are an excellent exercise to strengthen the leg and hip musculature which will help to stabilize the low back.  
 To perform the ball squats find a sturdy wall.  Hold the ball to the small of your back and a wall.  Walk out one step so you are leaning on the ball.  Position your feet wider than shoulder width for balance.  As your skill level increases you can use a closer foot position to strengthen different muscle fibers. 

Cross your arms across the chest.  Take in a breathe, slightly tighten the abdominal muscles, and slowly exhale as you bend at the hips and knees, lowering down until the thighs are parallel to the floor (like you are going to sit in a chair).  Slowly come back to the starting position being careful not to snap the knees into a locked position.  Repeat 10 times.

 

 

 

 

Hip & Back Flexor

The aim of this activity is to build strength and endurance to the lower back and gluteal (buttock) muscles.  To perform this exercise, lie on your back with the legs up on the ball and arms outstretched to the sides.  

 

  

 The Hip and Back Flexer exercise strengthens the lower back and buttocks musculature.  Slowly raise the hips up, squeezing the gluteal muscles (buttocks muscles) as you reach the top. Slowly return to the starting position.  Repeat 10 times. 

 

 

 

 

 

The Ball Bridge

The Ball Bridge is another great way to strengthen the lower back and buttocks musculature.  This exercise can be used in addition to or in place of the Hip and Back Extensor exercise.

 To perform The Ball Bridge, sit on the Gym Ball and roll down until it is centered between the shoulder blades.  The knees are bent at a 90 degree angle and the feet (slightly wider than shoulder width) are flat on the floor, and the body is straight, like a table top. Slowly lower the hip area  Hold, then slowly return to the top position squeezing the gluteal muscles.  Repeat ten times.  The Ball Bridge strengthens the back and hip musculature.  
  

 

 

Leg Raiser

The Leg Raiser is a solid strengthening exercise for the lower back, hip, and leg musculature.  To perform this activity kneel in front of the ball with your chest resting on it and the hands out to the side on the floor for support.   Slowly raise one leg up and back until the buttock and back muscles are contracted.  Slowly lower back to the starting position.  Repeat with the other side. Complete ten repetitions.  
The Leg Raiser strengthens the back, hip, and leg muscles. 

 

 

 

 

 

 

 

 

 

 

Back Extension

 To perform this lower back and gluteal muscle toning exercise kneel in front of the ball.   Slowly roll forward, until you are resting with the elbows on the floor and the pelvic and abdominal areas on the ball. 

 

The elbows should be held out to the sides as far as possible to help with balance.  Keeping the knees straight, slowly raise the legs together until the gluteal and lower back musculature contracts.  Slowly lower the legs to the starting position.  Repeat ten times.   
  

 

 

 

   

Ball Crunches

 Ball crunches build strength, endurance, and coordination and the curved surface of the Gym Ball provides an excellent support to maximize the effect of the abdominal crunch. 

To begin, sit on the Gym Ball and slowly roll down until the small of the back is resting on the ball.  Support the head and neck by lacing the fingers together at the base of the head, keeping in mind not to pull with the arms during exercise.  Roll your torso up and forward feeling the stomach muscles contract.  Hold for a moment, then slowly return to the starting position.  Repeat 10 times.

 

 

 

 

 

 

 

 

 

Bent Knee Crunches
can be used in addition or in place of the ball crunches. This activity does not require balancing skills as does any ball supported activity.  To begin, lay on the floor with the legs up on the ball (knees and hips bent to 90 degrees) and your hand supporting the head or neck.  Slowly roll up, flexing the abdominal muscles.  Hold briefly then slowly return to the starting position.  Repeat ten times.  

 

 

 

The Balance Beam

The Balance Beam is a simple activity to help with balance.  Place the roller on a carpeted floor.  Make sure that you have something sturdy to hold onto for balance.  Stand on the ball about shoulder width apart.  Start with a brief period of time and work up to 2 minutes.

 

 

 

Prone leg raisers
To perform the Prone Leg Raiser, lay face down with the hips placed 90 degrees to the roller.  Slowly raise one leg up, (knee straight) flexing the gluteal and back muscles.  Hold, then slowly return to the starting position.  Repeat on the opposite side.  This exercise should be performed for ten reps.  

 

 

Floor Crunches
Floor Crunches are similar to the ball crunches and as the name suggests are performed on the floor with the knees straight or bent.  To perform this exercise, lie on your back in the bent knee position with the feet flat on the floor.  Support the neck by placing the hands behind it or on the back of the head.  Be sure not to pull on the head or neck during the activity.  Next roll the pelvis so the back is flat to the floor and the stomach muscles are tight.  Gently press your knees together so the inner thigh muscles are slightly contracted (tight).  Be sure to hold the stable pelvis and tight knee position throughout the exercise.

Breathe in to prepare for movement.  Breathe out as you slowly roll the shoulders off the ground.  When the shoulder blades are off the ground, hold for a moment and slowly lower back down breathing in as you go down.  Repeat ten times. Crunches help to develop dynamic abdominal strength.

 

 

 

 

 

Gluteal  Flexer —  The Floor Version

The aim of this activity is to build strength and endurance to the lower back and gluteal (buttock) muscles.  To perform this exercise, lie on you back with knees bent and feet flat on the floor.  Slowly raise the hips up, squeezing the gluteal muscles as you reach the top.  Slowly return to the starting position.  Repeat 10 times.  The Gluteal Flexor exercise addresses the back and gluteal musculature while on a stabile surface.  

 

 

 

 

 

 

 

Side raises / Abductor Lift

This activity strengthens the muscles of the outer thigh (abductor muscles). Other muscles benefitted are the hip, abdominal, and those of the lower back. To perform the exercise, lay on your side with the bottom leg slightly bent at the hip and knee for stability. Tighten the abdominal musculature slightly.Raise the top leg so that it is in line with the hip.  Lower slowly to starting position.  Repeat ten times per side.

 

 

 

Inner Thigh Lifts / Leg Adductors

This exercise will strengthen the inner thigh muscles called the adductors. Abdominal, hip, and back muscles will also benefit.  To perform the activity lay on your side.  Bend the top leg at the knee and hip, resting the foot of the top leg on the floor for support. The bottom leg is straight with the toes softly pointed. Slowly raise the bottom leg toward the top.  Lower to starting position and repeat for a total of ten times per side.

 

 

The Cat Stretch

The Cat Stretch is a basic Yoga movement.  To start, kneel on all fours with the hands placed slightly wider than the shoulders.  If you have wrist problems, rest on your knuckles.  If not, the fingers should be pointing straight ahead.  The knees should be spaced about as wide as your hips and the toes should be pointing backwards.  The back should be flat, like a table.  The first part entails rolling the pelvis up and back like a Halloween Cat while contracting the abdominal muscles.

  
 Breathe out, bringing the head to the chest as you complete the initial part. Return to the starting position.  The second part requires rolling the pelvis down and forward so the mid-section hangs like an old horse.  Breathe out as you move.  Repeat the complete movement ten times. 

 

 

Knee to Chest Lower Back Stretch

This stretch will increase the flexibility of the lower back, hips, and thigh musculature while warming them up for activity.  Perform all stretches slowly.  Breath in as you prepare for movement.  Breath out with movement.

 

 

 

To perform the Knee-to-Chest Lower Back Stretch, lay face up and grasp one of your thighs with both hands and gently pull the leg towards the chest.  This should be a pain-free stretch.  If any pain is experienced, please back off on the pressure.  Hold the stretch for 3 to 5 breaths.  Repeat with the other leg.  Each leg should be stretched five times.

Next grasp the right thigh with the right hand and the left thigh with the left hand. Gently pull both thighs toward the chest, hold for 3 to 5 breathes, then slowly lower back to the resting position.  Repeat 5 times.

 

 

Leg Stretch

The musculature, tendons, and ligaments of the leg can be stretched many ways.  The use of a chair, a stool, or in this case, a towel. To stretch the hamstring and calf muscles lay on your back. Hold the ends of a towel in each of your hands and loop the middle over one of your feet. Straighten the leg and gently pull back on the towel.   

 Hold for 3 to 5 breathes.  Repeat with the other leg for a total of 3 to 5 times per leg. 
Many items found around the house can serve as a support when stretching the leg musculature. When stretching, be sure that you can maintain balance during the activity to avoid injury. 

  

 

 

  

 

 

 

 

 

 

 

 

 

Side Reaches

Side reaches can be performed in a standing or seated position and are a good stretch for the lower back musculature.  When performing the side stretch use slow gentle movements, never jerk or use force.  This could lead to injury.

Standing Side Reaches Stand with the feet slightly wider than the shoulders, the knees are slightly bent (not locked), the back is flattened, and the abdominal muscles slightly flexed.  Raise the arms above the head grasping the right wrist with the left hand and slowly pull to the left side.  Gently stretch and hold for 3 to 5 breathes.  Next grasp the left wrist with the right hand and repeat on the right for a total of 3 to 5 times per side.

 

Seated Side Reaches are performed the same as described above.  While seated, keep the knees and feet wider than the shoulders for stability.

 

 

 

 

 

 

 

 

 

 

 

WORK OUT NUMBER ONE

Exercise / Activity	Repetitions / Duration
Knee to Lower Back Stretch	5 times
Ball Stretch in Flexion	15 to 30 sec. 3 - 5 times
Ball Stretch in Extension	15 to 30 sec. 3 - 5 times
Ball Squats	10 times
Kneeling Leg Raiser	10 times per leg
Gluteal Floor Flexor	10 times
Side Raises  / Abductor Lift	10 times per leg
Ball Crunches	10 to 20 times
Rotational Stretch	5 times per side
Stretch in Flexion	15 to 30 sec. 3 - 5 times
Balance on the Foam Roller	30 to 120 seconds

 

WORK OUT NUMBER TWO

Exercise / Activity	Repetitions / Duration
Ball Pelvic Tilting	10 to 20 times
Ball Stretch in Flexion	15 to 30 seconds 3 - 5
Ball Rotational Stretch	5 times per side
Ball Squats	10 times
Ball Bridge	10 times
Back Extension	10 times
Inner Thigh Lifts / Leg Adductor	10 times per leg
Bent Knee Crunches	10 to 20 times
Ball Stretch in Extension	15 to 30 sec. 3 - 5 times
Standing Side Stretch	10 times per side
Leg Stretch	15 to 30 sec. 3 - 5 times

WORK OUT NUMBER THREE

Exercise / Activity	Repetitions / Duration
Knee to Chest  Back Stretch	5 times
Ball Pelvic Tilting	20 times
Seated Side Stretches	10 times per side
Ball Squats	10 times
Prone Leg Raiser	10 times per leg
Straight Leg Crunches	10 to 20 times
Side Raises / Abductor Lift	10 times per leg
Ball Crunches	10 to 20 times
Rotational Stretch	5 times per side
Stretch in Flexion	15 to 30 seconds 3 - 5 times
Stretch in Extension	15 to 30 sec. 3 - 5 times

 

WORK OUT NUMBER FOUR

Exercise / Activity	Repetitions  / Duration
Knee to Lower Back Stretch	5 times
Ball Stretch in Extension	15 to 30 sec. 3 - 5 times
Balance on the Foam Roller	30 to 120 seconds
Ball Squats	10 times
Back Extensions	10 times
Inner Thigh Lifts / Leg Adductor	10 times per leg
Side Raises / Abductor Lift	10 times per leg
Floor Crunches	10 to 20 times
Rotational Stretch	5 times per side
Stretch in Flexion	15 to 30 sec. 3 - 5 times
Ball Pelvic Tilting	10 to 20 times

WORK OUT NUMBER FIVE

Exercise / Activity	Repetitions / Duration
Stretch in Flexion	15 to 30 sec. 3 - 5 times
Ball Stretch in Extension	15 to 30 sec. 3 - 5 times
Rotational Stretch	5 times per side
Ball Squats	10 times
Ball Bridge	10 times
Prone Leg Lift	10 times per leg
Back Extension	10 times
Ball Crunches	10 to 20 times
Balance on the Foam Roller	30 to 120 seconds
Standing Side Stretch	10 times per side
Knee to Chest Back Stretch	5 times

 

WORK OUT NUMBER SIX

Exercise / Activity	Repetitions / Duration
Rotational Stretch	5 times per side
Knee to Chest Back Stretch	5 times
Seated Side Stretch	10 times per side
Ball Squats	10 times
Ball Crunches	10 to 20 times
Gluteal Floor Flexor	10 times
Side Raises / Abductor Lift	10 times per leg
Bent Knee Crunches	10 to 20 times
Standing Side Stretches	10 times per side
Ball Stretch in Flexion	15 to 30 sec. 3 - 5 times
Ball Stretch in Extension	15 to 30 sec. 3 - 5 times

  

WORK OUT NUMBER SEVEN

Exercise / Activity	Repetitions / Duration
Ball Stretch in Flexion	15 to 30 sec. 3 - 5 times
Rotational Stretch	5 times per side
Ball Pelvic Tilting	10 to 20 times
Ball Squats	10 times
Ball Bridges	10 times
Side Raises / Abductor Lift	10 times per leg
Ball Crunches	10 to 20 times
Inner Thigh Lift / Leg Adductor	10 times per side
Seated Side Stretch	10 times per side
Stretch in Flexion	15 to 30 sec. 3 - 5 times
Knee to Chest Stretch	5 times