Back Pain Revealed
Back Pain Causes and Treatments
Back Pain Causes and Treatments
›› Prevention and Relief
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The American Academy of Orthopedic Surgeons has recommended a series of exercises to help strengthen and condition the muscles that support the spinal column. These exercises have been chosen specifically so that they can be done at home, and do not require any special exercise equipment.
The primary goals of an exercise program for your spine are to make the muscles of your back, stomach, hips and thighs strong and flexible. These exercises should be incorporated into an overall program of aerobic conditioning such as walking, bike riding, swimming, or jogging. Before beginning any exercise program, check with your doctor to make sure that there are no other medical considerations that would change your approach to the exercise program.
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Lie on your back. Move ankles up and down. Repeat 10 times.
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Lie on your back. Slowly bend and straighten knee. Repeat 10 times.
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Lie on your back with knees bent and hands resting below ribs. Tighten abdominal muscles to squeeze ribs down toward back. Be sure not to hold breath. Hold 5 seconds. Relax. Repeat 10 times.
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Stand with back leaning against wall. Walk feet 12 inches in front of body. Keep abdominal muscles tight while slowly bending both knees 45 degrees. Hold 45 seconds. Slowly return to upright position. Repeat 10 times.
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Stand with weight evenly distributed on both feet. Slowly raise heels up and down. Repeat 10 times.
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Lie on your back with one leg straight and one knee bent. Tighten the abdominal muscles to stabilize the low back. Slowly lift the leg straight up about 6 to 12 inches and hold 1 to 5 seconds. Lower the leg slowly. Repeat 10 times.
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Lie on your back with both knees bent. Hold thigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax. Repeat 5 times on each side.
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Lie on your back with legs bent. Hold one thigh behind knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.
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Abdominal muscles must remain contracted during each exercise. See "Abdominal Contraction" exercise from initial exercise program. Perform each exercise for 60 seconds. The further the ball is from your body, the harder the exercise.
1. Lie on your back with knees bent and calves resting on ball.
2. Slowly Straighten one leg contracting your abdominal muscles at the same time.
3. Hold for 20 seconds.
4. Relax.
5. Repeat 5 times on each side.
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