1.
BACK PAIN EXERCISE GUIDE
HAMSTRING STRETCHES
PELVIC TILTS
BACK EXTENSIONS
PIRIFORMIS STRETCH
WALL SITS
BIRD DOG
BRIDGING
LEG RAISES
GENERAL STRETCHING TIPS
1. Lie on your back with both legs straight.
2. Bend one leg at the knee and extend
the other straight up in the air.
3. Loop a towel over the arch of the
extended foot.
4. Gently pull on the towel while pushing
against it with your foot.
5. Hold for 30 seconds, then relax.
6. Repeat three times per leg.
1. Lie on your back with your knees bent
and feet flat on the floor.
2. Tighten your stomach, feeling your back
press against the floor and your hips
and pelvis rocking back.
3. Hold for 10 seconds while breathing in
and out smoothly.
4. Repeat 8 to 12 times.
1. Lie on your stomach with your hands
under your shoulders.
2. Use your hands to push your upper
body off the floor, keeping your legs
on the floor.
3. Hold for 30 seconds.
4. Let your back sag and relax, then repeat.
1. Lie on your back, crossing one leg over
the other.
2. Gently pull the knee toward the chest
until you feel a stretch in your buttocks.
3. Hold for 30 seconds, then relax.
4. Repeat three times per leg.
1. Stand about 1 foot away from the wall.
2. Lean back until your back is flat against
the wall.
3. Slowly slide down the wall until you are
in a sitting position.
4. Hold for 10 seconds, then slide back up
the wall slowly.
5. Repeat 8 to 12 times.
1. While on your hands and knees, tighten
your stomach muscles.
2. Lift and extend one leg behind you,
keeping your hips level.
3. Hold for 5 seconds, then switch to the
other leg.
4. Try extending your opposite arm in front
of you during each repetition.
5. Don’t allow your lower back muscles to sag.
6. Repeat 8 to 12 times for each leg.
1. Lie on your back with your feet flat on
the floor and your knees flexed.
2. Keeping your knees together, tighten
the muscles of your lower abdomen
and buttocks.
3. Slowly raise your hips off the floor until
your shoulders, hips and knees are
in a straight line. Hold for 6 seconds,
avoiding arching your back.
4. Lower your hips back down.
5. Repeat 8 to 12 times.
1. Lie on your stomach.
2. Raise one leg 1 to 2 inches off the floor,
keeping muscles tight.
3. Lower leg back to the floor and repeat
with the other leg.
4. Repeat 20 times with each leg.
• Stop stretching immediately if you feel any severe or sharp pain.
• Warm up before stretching with walking or any other gentle movements.
• Always stretch slowly and gently.
• Always inhale deeply before each stretch and exhale during the stretching.
• Increase repetitions as you become more flexible.
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