Simple Back Exercises

One very powerful way of controlling your back pain is to do daily Range of Motion exercises, puting your back through full movement several times a day. This prevent stiffness developing and stretches all the attached muscles, making them less vulnerable to sudden demands.


One leg to chest
Lie on your back with your legs straight out. Bend one leg up, pulling your knee up towards your chest with your hands. Alternate sides. Try and keep the other leg down as pull your leg up to the chest. Hold the position for a few seconds at the top of the movement.

Ankle Stretch

Remove your shoes. Sit towards the front edge of a chair and lean back, using pillows to support your back. Stretch legs out in front of you. With your heels still on the floor, bend ankles to point feet toward you. Bend ankles to point feet away from you. If you don't feel the stretch repeat with your feet slightly off the flor. Hold the position for 5 second. Repeat 3 to 15 times.

Calf Muscle Stretch

Stand with hands against wall, arms outstretched and elbows straight. Keeping your left knee slightly bent, toes of right foot slightly turned inward, step back 1-2 feet with right leg, heel and foot flat on the floor. You should feel a stretch in your calf muscle, but you shouldn't feel uncomfortable. If you dont feel a stretch, move your foot farther back until you do. Hold this position for 10 to 30 seconds. Bend knee of right leg, keep heel and foot flat on floor. Hold position for another 10 to 30 seconds. Repeat with left leg. Repeat 3 to 5 times for each leg.

Hamstring Stretch

Lie on your back in a doorway and position your hips slightly in front of the door frame. Raise one leg and rest it against the door frame while keeping that knee extended and your bottom leg on the floor. Increase the stretch by sliding your hips closer to the door frame or lifting the leg away from the door frame.

Lying on your back, wrap a folded towel around the instep of one foot, inhale and extend the leg upward. Exhale and pull the raised leg toward your face, keeping the leg straight.

Sitting on the floor with your legs extended and spread apart, flex one knee until its heel touches the groin of the other leg. Exhale keeping your forward leg straight, extend your upper back and bend forward at the hips.

Iliotibial Band stretch

Sit on the floor with your arms straight and hands resting on the surface of a chair. Extends your legs laterally. Exhale and turn your body laterally, crossing your left leg over your right knee and placing your left foot on the floor. Exhale, bend the supporting arms, and allow the extended leg to slide away form the chair while attempting to lower your hip to the floor.

Stand with your hands at your sides and extend and adduct your left left leg as far as possible. Exhale and flex your trunk laterally toward your right side, keeping your hands by your hips.

Stand with your hands at your sides and extend and adduct your left leg as far as possible. exhale and flex your torso laterally toward your right side. Try to touch the heel of your left leg with both hands. Exhale, round your upper torso, and return to the starting position.

Gluteal stretch

Supine Gluteal Stretch
Begin lying on your back. Using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or front of your hip. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.

Prone Gluteal Stretch Begin this stretch on your hands and knees. Place the leg to be stretched under your stomach/chest, with
your knee in front of your hips and your foot to the sides. Gently lower your upper body onto your leg, keeping your back leg straight, until you feel a stretch in the buttocks. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.

Long Sitting Gluteal Stretch
Begin sitting on the floor with both legs in front of you. Place your foot of the leg to be stretched on the other side of your straight leg. Keeping your back straight, pull the leg to be stretched towards your chest, until you feel a stretch in the buttocks. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.

Quadriceps stretch

Prone position
Lie face down, flex one knee and raise your heel toward your buttocks. Exhale ,grasp your raised ankle, and pull your heel toward your buttocks without overcompressing the knee.( do not arch your lower back or twist your pelvis.)

Standing
Stand holding onto something for balance. Flex one knee and raise your heel to your buttocks. Slightly flex your supporting leg, exhale, and grasp your raised foot with one hand. Inhale and slowly pull your heel toward your buttocks without overcompressing the knee.


Stand with the top of one foot resting on a chair behind you. Inhale and slowly flex your front knee.