Exercise for Low Back Pain

Exercise to reduce low back pain is an important adjunct to your treatment. Be sure to follow the doctor's instructions. Don't overdo exercise, especially when you start. Start the different movements slowly and carefully. Do not be alarmed by some discomfort, this is normal. This will disappear as your muscles become stronger. If the pain is more than mild and continues for more than 15 to 20 minutes, stop exercising and call The Primary Care Center to set up an appointment with a physician.

General Information

Wear loose, comfortable clothing
Exercise on a hard surface covered by a heavy blanket or thin mat
A small pillow under your neck may be used if it makes you comfortable
Always exercise as prescribed by the doctor

(Please note: Consult your doctor before doing these or any other exercises)

Exercises for Acute Stage

Lie flat, in a relaxed position on the floor, bring the right knee toward the chest, clasp the hands around the knee. Pull the right knee toward chest firmly and straighten left leg at the same time. Hold 3 to 5 seconds. Do this 5 times. Repeat with the opposite leg 5 times or as recommended by your doctor.
Lie on the floor with knees bent, feet flat on floor, arms at side, with palms down. Tighten muscles of lower abdomen and buttocks so as to flatten the lower back. Slowly raise lower back and buttocks and hold for 5 seconds. Relax, then do 5 more times or as recommend by your doctor.
Lie on your back with knees bent, feet flat on floor, hands at sides, with palms down. Tighten the muscles of the abdomen and buttocks so as to push the lower back flat against the floor. Hold for 3 to 5 seconds, then relax. Do this 5 more times or as recommended by your doctor.

Exercises for Sub-Acute/Recovery Stage

Lie on the floor with knees bent, feet on the floor with arms at side. Bring both knees to the chest, clasp hands around knees and pull firmly toward the chest. Hold for 3 to 5 seconds and relax tension. Do this 5 times or as recommended by your doctor.
Lie on the back, knees bent with feet flat on the floor, arms at sides, palms down. Raise the left leg up as far as comfortable without overstretching the muscles behind the leg. Return the left leg to starting position and repeat 5 times. Repeat the exercise with the right leg. Do this 5 times or as recommended by your doctor.
Lie flat on the back with arms at sides and palms down. Slowly raise the left leg while bringing raised leg toward the opposite side of the body until you feel the stretch. Repeat this with the right leg. Do this 5 times or as recommended by your doctor.
Stand with hands against wall, with left leg approximately 18 inches behind the right foot, keep heel flat on the floor and the left knee straight. Slowly bend forward until you feel the stretch behind the calf, while holding 3 to 5 seconds. Release tension and then repeat 3 to 5 times. Repeat this exercise with the opposite leg.
Lie flat on the floor with hands clasped behind the neck, knees bent, with feet flat on the floor. Tighten the buttocks while at the same time lift without pulling on the neck. Hold this for 3 to 5 seconds. Repeat this exercise 5 times or as recommended by your doctor.

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