Back Pain Exercises and Stretches

Back Pain Exercises

• hold all stretches for 20 seconds
• do 3 times for each side
• do 3 times per day

*** If sharp pain is experienced while doing any stretch ***
*** STOP immediately! ***

HIP FLEXOR LUNGE STRETCH

An excellent stretch for the groin muscles which become very tight with prolonged sitting. If these muscles are tight they play a major role in low back pain.

SEATED HAMSTRING STRETCH

Hamstrings (the back of the thigh), become extremely tight from prolonged sitting and also play a major role in back pain. Use your muscles to bring your toes and foot back toward your knee and push the back of your knee to the table while sitting upright.

STANDING QUAD STRETCH

An excellent stretch for those tight front thigh muscles called the quadriceps.

MODIFIED STANDING QUAD STRETCH

A modified way of stretching front thigh muscles if they are extremely tight.

LOWER EXTREMITY EXTERNAL ROTATOR STRETCH

An excellent stretch for the buttock muscles. A dull, achey pain in the buttock region extending into the back of the leg is often relieved with this stretch.

SEATED THERABALL EXERCISE

A simple yet extremely effective exercise for relieving back pain. Sit with your back straight and roll your pelvis over the ball from front to back and side to side. Also, alternate lifting your legs to further increase your stability.

CROSS CRAWL EXERCISE (A.K.A. BIRD DOG)

Keeping your abdomen tight, alternate lifting your opposite arm and leg i.e. right leg with left arm in the quadraped position ("all fours"). Keep your back, arm and leg parallel to the floor.

PLANK

Another great exercise for strengthening the back and core. Keep your abdomen tight and do not let your pelvis drop.

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