Simple back exercise #3

Pelvic tilting

Lie on your back with your knees bent up and feet on the surface.Start by tilting your pelvis a little so your back arches a bit.Now press the small of your back down to the surface and tuck your bottom under.Do not lift your buttocks up,this is a forward and back rocking motion.

Simple back exercise #2

Knee rolling
Lie on your back with your knees bent up and feet flat on the surface. Keep your knees together and roll them steadily from side to side. If you have a lot of mobility, you may be able to get your leading knee to touch the surface. Often you will not be able to allow a large movement initially as it may be uncomfortable, so keep a smooth and gentle motion going within your comfort zone.

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.