EXERCISES FOR LOW BACK PAIN                                                            ~ BASIC ~                          ...
Back exercises in 15 minutes a dayDo you want to prevent back pain? Try a few basic exercises to stretchand strengthen you...
Knee-to-chest stretchLie on your back with your knees bent and your feet flat on the floor (A). Using both hands,pull up o...
Lower back rotational stretchLie on your back with your knees bent and your feet flat on the floor (A). Keepingyour should...
Lower back flexibility exerciseLie on your back with your knees bent and your feet flat on the floor (A). Archyour back so...
Bridge exerciseLie on your back with your knees bent and your feet flat on the floor (A). Keepingyour shoulders and head r...
Cat stretchPosition yourself on your hands and knees (A). Slowly let your back andabdomen sag toward the floor (B). Then s...
Seated lower back rotational stretchSit on an armless chair or a stool. Cross your right leg over your left leg. Bracingyo...
Shoulder blade squeezeSit on an armless chair or a stool (A). Keeping your chintucked in and your chest high, pull your sh...
So, lets start practicing  starting from simple movements, short time and increased graduallyand whenever possible then yo...
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Exercise for low back pain mayo clinic -

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power point about exercise to prevent Low Back Pain, but you must remember that not LBP are identical, some LBPmust consult to neurologist and neurosurgery , and some deal with orthopedist . so use it wisely

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  • I sit at work a lot so I use these exercises to prevent back pain http://exercises4back.com
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Exercise for low back pain mayo clinic -

  1. 1. EXERCISES FOR LOW BACK PAIN ~ BASIC ~ Original Script by Mayo ClinicLayout for power point edited by knowledger80@gmail.com , this slide was made for noncommercial health social education purpose only . Knowledger80 is an ordinary young Indonesian citizen who eager to spread and multiply essential health knowledge.
  2. 2. Back exercises in 15 minutes a dayDo you want to prevent back pain? Try a few basic exercises to stretchand strengthen your back and supporting muscles. Repeat each exercisea few times, then increase the number of repetitions as the exercise getseasier. Buit If youve ever hurt your back or have other health conditions,such as osteoporosis, consult your doctor before doing these exercises.
  3. 3. Knee-to-chest stretchLie on your back with your knees bent and your feet flat on the floor (A). Using both hands,pull up one knee and press it to your chest (B). Hold for 15 to 30 seconds. Return to thestarting position (A) and repeat with the opposite leg (C). Return to the starting positionand then repeat with both legs at the same time (D). Repeat each stretch two to threetimes — preferably once in the morning and once at night.
  4. 4. Lower back rotational stretchLie on your back with your knees bent and your feet flat on the floor (A). Keepingyour shoulders firmly on the floor, roll your bent knees to one side (B). Hold forfive to 10 seconds. Return to the starting position (C). Repeat on the oppositeside (D). Repeat each stretch two to three times — preferably once in themorning and once at night.
  5. 5. Lower back flexibility exerciseLie on your back with your knees bent and your feet flat on the floor (A). Archyour back so that your pubic bone feels like its pointing toward your feet (B).Hold for five seconds, then relax. Flatten your back, pulling your bellybuttontoward the floor — so that your pubic bone feels like its pointing toward yourhead (C). Hold for five seconds, then relax. Repeat. Start with five repetitionseach day and gradually work up to 30.
  6. 6. Bridge exerciseLie on your back with your knees bent and your feet flat on the floor (A). Keepingyour shoulders and head relaxed on the floor, tighten your abdominal and glutealmuscles. Then raise your hips to form a straight line from your knees to yourshoulders (B). Try to hold the position long enough to complete three deepbreaths. Return to the starting position (C). Repeat. Start with five repetitionseach day and gradually work up to 30.
  7. 7. Cat stretchPosition yourself on your hands and knees (A). Slowly let your back andabdomen sag toward the floor (B). Then slowly arch your back, as ifyoure pulling your abdomen up toward the ceiling (C). Return to thestarting position (A). Repeat three to five times, twice a day.
  8. 8. Seated lower back rotational stretchSit on an armless chair or a stool. Cross your right leg over your left leg. Bracingyour left elbow against the outside of your right knee, twist and stretch to theside (A). Hold for 10 seconds. Repeat on the opposite side (B). Repeat thisstretch three to five times on each side, twice a day.
  9. 9. Shoulder blade squeezeSit on an armless chair or a stool (A). Keeping your chintucked in and your chest high, pull your shoulder bladestogether (B). Hold for five seconds, then relax. Repeatthree to five times, twice a day.
  10. 10. So, lets start practicing starting from simple movements, short time and increased graduallyand whenever possible then you could consult with health personnel and medical rehabilitation on your premises Thank you for your attention and Mayo Clinic , Thank you so much for your great website for other great tools you guys must visit http://www.mayoclinic.com/health-information/
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