LOW BACK PAIN

PHASE-1
1. Single knee to chest
Pull one knee up to your chest until a
comfortable stretch is felt in the lower back
and buttock. Repeat with your opposite
knee.
Hold 10 sec repeat 5 times each side two
times per day.

2. Double knee to chest

Pull both knees up to your chest until a

comfortable stretch is felt in the lower back and
buttock.
Hold 10 sec. Repeat 5 times two times per day.

3. Knee rolling

Lying
4. Air on your back with your knees bent and feet
cycling
flat on the floor. Then, slowly roll your knees to
one side of your body and hold for few second.
Lie on your
Return back onposition
to Starting an exercise mat, keeping
and repeat on the your
other
lower
side. back pressed against the mat. Place both
hands
Repeatparallel to the
10 times. mat session
Do two while bringing
per day.your knees
to up above your torso keeping your leg parallel to
the floor. Move both legs in a cyclical manner.
Repeat 10-15 times. Do two session per day.

5. Straight leg raises

 While maintaining pelvic tilt slowly raise straight
leg 8 to 12 inches from the floor while keeping your
back against the floor.
Repeat 5 times each leg with 15 sec hold.
Do two session per day.

6.Bridge

Bend both your knees, keeping hands beside for

support then slowly raise your buttocks off the
floor. Slowly return to starting position while
maintaining pelvic tilt.
Repeat 10 times with 15 sec hold. Do two session
per day.

7. Prone SLR

Lie on your stomach then tighten abdominal

muscles to keep your trunk rigid while you slowly
raise straight leg 6 to 8 inches from the floor.
Slowly return to starting position.
Repeat 5 times each side. Do two session per day.

8. Bird dog

Your shoulders should be directly above your

hands. Keep your legs straight with your toes on
the floor. Extend one leg and the opposite arm at
the same time. Hold for 5 sec then return to
starting position, then repeat on your other side.
Repeat 5-10 times each side. Do two session per
day.

9. Cat and camel

 Camel - Tuck your head and tailbone in arching
through your spine as to mimic a camel hump. Take a
big breath in at the same time.
Cat - sink your back down towards the floor and lift
your head up at the same time, sticking your tailbone
out to make a curve with your spine. Take a big
breath out at the same time.
Do 10 repetition two session in a day.

10. Child pose

Kneel and sit on your knees. Lean forward, keeping

your buttocks on your heels, and rest your forehead
on the floor. Move your arms so they are next to your
legs, palms facing up.
Repeat 10 times do two session in a day.

11. Cobra Pose

Lie down in a prone position. Lie face down on your

mat with your entire body extended. Bring your
hands underneath the shoulder blades. Lift your
upper body, use lower back muscles to lift higher look
slightly forward and up then lower down gently.
Repeat 10 times 10 sec hold do two session in a day.

STRETCHING EXERCISES IN LOW BACK

1. Hamstring Stretch

Place a towel or theraband at your feet and stretch it

with your hands while straightening your knee. Slowly
start to lift your leg keeping knee straight until a
comfortable stretch is felt at the back of your thigh.
Hold 10 sec.
Repeat 5 times each side. Do two session in a day.

2. Calf Stretch
 Stand facing a wall with your hands on the wall at
about eye level. Put the leg you want to stretch about
a step behind your other leg. Keeping your back heel
on the floor, bend your front knee until you feel a
stretch for 15-30 sec.
Repeat 10 times each side with 10 sec to 15 sec hold
do two session in a day.

3. Pyriformis Stretch

Cross your legs with the involved leg on top. Gently

pull the opposite knee toward your chest until a
comfortable stretch is felt in the buttock/hip area.
Hold 10 sec repeat 5 times each side. Do two session
per day.

PHASE 2
LOW BACK PAIN EXERCISES

1. Clamshell Raise

Lie on your side, using a pillow for head support.

Stack your hips and knees on top of each other
while bending your knees toward your chest.
Keeping your feet together, lift your top knee
toward the ceiling as high as you feel comfortable
without rotating your low back. Hold this position
for 15 seconds.
Repeat 30 times two session in a day.

2. Abdominal crunches
 Lie flat on your back with your knees bent and
feet flat on the floor. Cross your arms over your
chest with your palms placed just below your
shoulders. Engage your abs, lift your head and
shoulders off the floor and hold the position for
10-20 seconds. Then slowly lower yourself back
down.
Do 2-3 sets of crunches that each have 10 -15
reps.

2. Lunges

Bend the knees and lower your body until the back
knee is a few inches from the floor. During this
position, the front thigh is parallel to the ground
and the back knee points toward the floor. Your
weight should be evenly distributed between both
legs. Push back up to the starting position, keeping
your weight on the heel of the front foot.
Repeat 10-15 times.

3. Pigeon pose

Your right ankle will be somewhere in front of your

left hip. Slide your left leg back and point your toes,
your heel is pointing up to the ceiling. Use some
support under your right buttock if needed to keep
your hips level.
Repeat 5 times.

4. Plank

Begin by lying face down on the floor. Then lift

yourself up, pressing your forearms into the
ground and keeping your knees on the ground.
Align your elbows directly underneath your
shoulders, and tuck your booty in, so your body
forms a straight line from your head to your
knees. Continue to engage your core. Hold for 10
sec.
Repeat 10 times.

5. Side plank
 Lie on your side with your legs straight and your
feet stacked on top of each other. Place your
forearm flat on the ground, under your shoulder.
Push through your feet and forearm to lift your hips
up toward the ceiling. Hold for 10 second.
Repeat 10 times.

6. Toe taps

Push off the ground with your left foot and switch
legs midair,
8. Resistance so your
band left foot touches the platform
walking
and your right foot is on the ground. Repeat
alternating
Using a looptoe taps
band, stepthe
wrap both feetaround
band back and
theonto
both
the floor
ankles. to end
Stand this exercise.
straight up and squeeze the legs,
Repeat 10
keeping themtimes.
locked out the entire time. From
there side step using the entire leg squeezing the
glutes. The band should always have tension as
the side steps are being taken.
Repeat 10 times.

9.Founder exercises

This exercise involves standing with your

feet hip width apart, engaging your core
muscles and lifting your chest while
pulling your shoulders back and down.
Repeat 10 times.