Lower Back Strengthening Exercises Pdf

Hold this position for 5 seconds. Continue to alternate sides. These Exercises are intended to assist with strengthening around your lower back through the rehabilitation process.

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Keep your lower back pressed to the floor.

Lower back strengthening exercises pdf. Repeat this stretch three to five times on each side twice a day. Tilt your pelvis forward arching your lower back slightly. Tighten your stomach and back muscles.

Chronic low back pain Intervention Exercise therapy has been reported as an effective intervention for the management of chronic low back pain LBP. Its a good idea to carry on exercising once your back pain has got better as this can reduce the chances of it coming back. Slowly lift one arm overhead and lift your opposite foot 3 to 5 inches up from the floor.

Camel- Exhale and lower abdominal and reach chin towards ceiling. 4 3 Back stabiliser Kneel on all fours with your back straight. Lay on your back with your knees bent and feet flat on the floor.

Start on all fours. 12 exercises to strengthen your back. Strengthening the core muscles will go along way in reducing lower back pain and spinal strains.

Repeat 8 times alternating sides Double Leg Pull This stretches the lower back and buttock muscles. Bridge exercise 2 3 Seated lower back rotational stretch 1. Do not push with your feet.

Ad Try this 1 unlikely stretch that has been shown to wipe out sciatica and lower back pain. Lie on your back with your knees bent and your feet flat on the floor. Repeat on the opposite side.