Lower Back Exercises
Directions
1. This sequence of lower back exercises is designed to build up and stretch the lower back muscles. These exercises are approved by physicians and will develop strength and elasticity in the back and abdominal muscles. Before using this program, a doctor should be consulted to determine that no serious medical condition is present.
2. Used regularly, the stretching lower back exercises described will enhance stamina, fitness and posture. When performed correctly there will be no further aggravation of neck or back pain. Each exercise should be repeated daily at a leisurely rate of speed. The session should be ended if the exercises are causing pain.
3. Each exercise should be carried out as directed. Based on a physical examination some lower back exercises may be excluded. Excessive muscle pain indicates that a modification of the exercise is necessary. Repetitions should be reduced or the rate at which the exercise is being performed should be reduced. If pain other than general soreness continues the program should be discontinued and a doctor should be called at once.
Lower Back Exercises
1st Exercise: Knee Raises 1st Exercise: Knee Raises |
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2nd Exercise: Pelvic Tilt 2nd Exercise: Pelvic Tilt |
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 3rd Exercise: Rolling the Hips 3rd Exercise: Rolling the Hips Initial Position: The back is pressed against the surface with knees bent and feet flat. Arms are crossed over the chest. Exercise: The head and trunk are turned to the right as the knees are turned to the left. The knees should be relaxed so they sink towards the floor. Return to the initial position and repeat in the opposite direction. Modify if painful. |
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 4th Exercise: Pelvic Lift 4th Exercise: Pelvic Lift Initial Position: The back is pressed against the firm surface with knees bent, legs together and feet flat. The arms are crossed over the chest. Exercise: As in the 2nd exercise, the back is pressed into the floor by pulling the lower abdominal muscles up and in. The buttocks are slowly raised off the floor as high as possible without causing discomfort. Breathe normally. Relax after five seconds. Modify if painful. |
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5th Exercise: Lower Abdominal Stretches Initial Position: The back is pressed against the firm surface with knees bent, legs together and feet flat. Arms should be resting at the side. The back is flattened to the floor by pulling the abdominal muscles up and in. Exercise: A. The right hands are placed just below the right kneecap as the knee is pulled toward the chest and held for ___ seconds. Lower the leg to the initial position and repeat with the left knee. B. The right knee is pulled toward the chest as above and slowly straightened and held at approximately a 60 degree angle from the floor. The leg is slowly lowered to the initial position. Repeat with the left knee. C. From the initial position the right leg is raised to a 60 degree angle and held for ___ seconds. Hands are kept resting on the floor. The leg is slowly returned to the starting position. Repeat on the left leg. The lower back should remain pressed to the floor. Breathe normally and keep the opposite leg relaxed.
Modify if painful. |
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6th Exercise: Coiling It Up Initial Position: The back is pressed against the firm surface with knees bent, legs together and feet flat. Perform the pelvic tilt. Exercise: A. With neck muscles relaxed the trunk is slowly curled with arms reaching toward the knees as far as is comfortable. Return to the starting position gradually, keeping the breathing normal. Modify if painful. B. Repeat exercise A with the arms folded across the chest. Return to the initial position slowly, maintaining the pelvic tilt, a relaxed neck and normal breathing. C. Repeat exercise A with hands behind the head. The head should curl toward the chest and then the trunk. Continue breathing normally and slowly come back to the initial position.
Modify if painful. |
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 7th Exercise: Sag and Stretch 7th Exercise: Sag and Stretch Initial Position: The hands and knees should be on the floor with the head facing the floor. Exercise: The trunk should be allowed to slowly droop toward the floor so that the back is curved as much as possible. This is a relaxed move without pulling. The eyes should be raised toward the ceiling. Next the back should be rounded up by tightening the lower abdominal muscles. Simultaneously bring the head down to face the floor again. These movements should begin in the lower back. Modify if painful. |
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 8th Exercise: Wagging the Tail 8th Exercise: Wagging the Tail Initial Position: Get back into the kneeling position on a mat with the eyes looking at the floor. Exercise: The right hip should be pulled toward the right shoulder as far as possible without causing pain. The knees should stay on the mat and the shoulders should remain still. With slow movements return to the initial position. Repeat with the left hip, moving gradually and keeping the shoulders immobile. Modify if painful. |
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 9th Exercise: The Pointer 9th Exercise: The Pointer Initial Position: Resume the kneeling position. Exercise: The right knee is brought toward the head as the head is lowered. The leg is slowly extended out to a flat position behind the body while the head is raised so that the eyes are looking straight ahead. Slowly return to the initial position and repeat with the left leg. Modify if painful. |
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 10th Exercise: Rock It Out 10th Exercise: Rock It Out Initial Position: Resume the kneeling position. The buttocks should rest on the heels and the arms should be extended so the body is in a crouch position. Exercise: All muscles should be relaxed. Come out of the crouch slowly, bringing the body forward until the hips are resting on the mat. Keep the elbows straight. Modify if painful. |
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 11th Exercise: The Extender 11th Exercise: The Extender Initial Position: The stomach will be on the mat with legs outstretched behind the body. Straightened forearms will bear the weight of the upper body. Exercise: Maintain this position for approximately ___ seconds. The lower back should remain relaxed. Modify if painful. |
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 12th Exercise: The Archer 12th Exercise: The Archer Initial Position: Laying with the stomach down, place the hands on the mat with palms facing down. Palms should be directly under the shoulders. Exercise: With the hips pressed against the mat and by straightening the arms the upper body should raise off the floor, arching the lower back. Maintain this position for ___ seconds before slowly returning to the initial position. Repeat this procedure. Modify if painful. |
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 13th Exercise: Extend the Back 13th Exercise: Extend the Back Initial Position: Assume the position as in the previous exercise with arms at the side and hands at the hips. Exercise: The head and shoulders should rise off the mat as high as is comfortable. This position should be held for ___ seconds and then the head and shoulders should be gradually lowered back to the mat. Shoulder muscles should remain loose. Modify if painful. |
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 14th Exercise: Arm Raises 14th Exercise: Arm Raises Initial Position: With stomach on the mat, extend the arms out in a V shape over the head. Exercise: With the thumb pointing up the right arm should be lifted slowly and as high as is comfortable. The left arm and legs should remain relaxed. The arm should be lowered gradually back to the mat. Repeat with the left arm. Modify if painful. |
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 15th Exercise: Hip Extenders 15th Exercise: Hip Extenders Initial Position: With stomach on the mat the right knee will form a 90 degree angle with the floor. The bottom of the foot will be facing toward the ceiling. Exercise: Raise the right thigh 6 inches off the mat, keeping the hips firmly on the mat. After slowly bringing the thigh back to the starting position, repeat the procedure with the left leg. Modify if painful. |
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 16th Exercise: Modified Push Up 16th Exercise: Modified Push Up Initial Position: Lay stomach down on the mat. Hands should be at shoulder width with the palms facing down. With knees on the mat the upper body should be pushed off the mat until the arms form a straight line from shoulder to palm. Feet and knees should remain on the mat without a stomach droop. Exercise: The upper body should lower toward the mat by bending the elbows. Return to the initial position by straightening the arms. Modify if painful. |
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 17th Exercise: Regular Push Up 17th Exercise: Regular Push Up Initial Position: Assume the position in the previous exercise with the torso resting on the mat. Toes should be bent to place the entire body weight on the feet and hands. The body is lifted from the mat by pushing with the arms until they form a straight line. The back should remain straight and the stomach should not droop. Exercise: The body is lowered part way to the floor by bending the elbows. By straightening the arms the body is raised back to the initial position. Modify if painful. |
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 18th Exercise: Rotate the Trunk 18th Exercise: Rotate the Trunk Initial Position: Place hands and knees on the mat with the hands directly beneath the shoulders. Exercise: A. Bring the left arm under the body towards the right knee. Maintain this pose for ___ seconds before slowly returning to the initial position. Repeat this move, switching arms. B. Remaining in the initial position, bring the right knee towards the left shoulder. After holding this position for ___ seconds, return to the initial position and repeat with the left knee. Modify if painful. |
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 19th Exercise: Lower Back Curls 19th Exercise: Lower Back Curls Initial Position: Sit on a sturdy stool or straight-backed chair. The eyes should face forward and the neck and shoulders should be relaxed. Hands are placed in the lap with equal distribution of weight between feet and buttocks. Exercise: Slowly bend forward, curling the upper and lower back. Palms should reach the floor. After ___ seconds slowly straighten up to the initial position, bringing the head up last. Modify if painful. |
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 20th Exercise: Stretch It Out 20th Exercise: Stretch It Out Initial Position: Using a sturdy stool the back should be pressed against the wall. Exercise: Keeping a straight back, the arms are slowly slid along the wall until they are directly overhead. The shoulders should remain in contact with the wall and the back should remain flat during this exercise. Maintain this position for ___ seconds before returning to the initial position. Modify if painful. |
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 21st Exercise: Side Twists 21st Exercise: Side Twists Initial Position: While standing, place feet at shoulder width and arms at the sides. Exercise: Run the right hand down the thigh, bending the body and dropping the shoulder. After holding for ___ seconds, slowly stand up straight. Repeat on the left side. Modify if painful. |
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 22nd Exercise: Backward Twists 22nd Exercise: Backward Twists Initial Position: While standing, place feet at shoulder width and place the hands on the back at waist level. Knees should be kept straight. Exercise: Keep the knees straight and bend to the back as comfort allows. Maintain for ___ seconds and slowly return to the initial position. Modify if painful. |
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23rd Exercise: Stretch the Pecs Initial Position: With legs together stand in a corner of the room. Place the right palm against the opposite wall and the left palm against the right side wall at shoulder height. Exercise: Keeping the heels on the floor and the body and legs straight lean into the corner. After holding for ___ seconds, slowly return to the initial position. If it is comfortable to do so, increase the distance of the feet from the corner and repeat. Modify if painful. |
