For an illustration of exercises for the lower back, see enclosed image.

Exercises that stretch and strengthen the muscles of your abdomen and spine can help prevent back problems. If your back and abdominal muscles are
strong, you can maintain good posture and keep your spine in its correct position.
If you have degenerative joint disease, sciatica, a herniated disk, or a weak back from another problem, the exercises given below should help
strengthen your back muscles and stretch your spine. The exercises will help flatten the curve in your low back, which can decrease your pain.
aution! If you have a herniated disk or other disk problem, check with your health care provider before doing these exercises.
The exercises are intended only as suggestions. "sk your provider or physical therapist to help you develop an exercise program. heck with your
provider before starting these exercises. "sk your provider how many times a week you should perform them.
If your muscles are tight, take a warm shower or bath before performing the exercises. Exercise on a rug or mat. #ear loose clothing. $o not wear
shoes. %top doing any exercise that causes pain until you have talked with your provider.
Exercises
1. Pelvic tilt &image'(
&)urpose! strengthens gluteal &buttocks( and abdominal muscles. Flattens spine.(
*ie on your back with knees raised. %+uee,e the buttocks tightly together, then pull in your stomach muscles. -ou will feel your lower
back go flat against the floor. .old for a count of /. 0elax and repeat 1 times, increasing gradually to '2 times. $o a pelvic tilt often
during the day also in sitting and standing positions. The pelvic tilt is the most commonly recommended exercise for the low back.

2. Single-knee raise &image 3(
&)urpose! stretches low back and hamstrings.(
*ie on your back, with both legs straight. .old a pelvic tilt while you perform the exercise. 4end one knee and slowly bring it toward
your chest. 5se your hands to gently pull your knee close to your chest. .old for / seconds, then lower your leg slowly. 0epeat for a
total of 1 times, increasing gradually to '2 times. 0epeat the exercise with the other leg.
3. Double-knee raise &image 1(
&)urpose! stretches lower back and hamstrings.(
4egin with both knees bent. .old a pelvic tilt while you perform the exercise. )ull your knees to your chest. 5se your hands to pull
your knees slowly toward your armpits. .old for 1 to / seconds. 0eturn to your starting position and repeat 1 times, slowly increasing
to '2 times.
4. Single-leg raise &image 6(
&)urpose! stretches lower back and hamstrings. %trengthens stomach and hip7flexing muscles.(
aution! If you have sciatica &pain down the leg(, avoid this exercise.
%tart on your back with one knee bent and your other leg straight. .old a pelvic tilt while you perform the exercise. %lowly raise the
straight leg, keeping it straight. 8eep your lower back flat. 0aise your leg as far as possible without causing pain. %lowly lower your leg
and flatten your lower back as your leg nears the floor. 0epeat with the same leg for a total of 1 times, increasing to '2 times. 0epeat
the exercise with your other leg.
5. Partial curl-ups &image /(
&)urpose! strengthens lower back and abdominal muscles.(
%tart on your back on a soft or carpeted floor, knees bent. .old a pelvic tilt throughout the exercise. %lowly raise your head and neck,
then shoulders, as you extend your hands to your knees. 8eep your lower and middle back on the floor. .old for a count of /. 0eturn to
starting position. 0epeat for a total of 1 times, increasing gradually to '2 times.
6. Hip roll &image 9(
&)urpose! stretches lower back and buttocks.(
%tart on your back, your legs bent. 8eep both shoulders against the floor. 4ring up your feet, with your knees somewhat together. Then
lower your bent knees toward your left hip, then your right hip. .old for 1 to / seconds. 0epeat / times, increasing gradually to '2
times.
. Sitting ben! &image :(
&)urpose! strengthens and stretches the lower back and hamstrings.(
%it in a chair, feet flat on the floor, knees no more than a foot apart, hands at your sides. )erform a pelvic tilt so that your lower back
goes flat against chair. 4end over comfortably, hands reaching toward the floor. .old for a count of 1. 0eturn to starting position, with
your back flat against the chair. 0epeat for a total of 1 times, increasing gradually to '2 times.
Exercises to avoi!
It is best to avoid the following exercises because they strain the lower back!
; legs raised straight and together
; sit7ups with legs straight
; hip twists
; toe touches
; any backward arching.
Sports an! ot"er activities
In addition to conditioning your back, you need to condition your whole body. )hysical activities such as walking or swimming can help to extend
your life while also strengthening your back. It is always best to check with your provider before you undertake any rigorous exercise program.
0emember to begin slowly. %ome sports can be harmful to your back.
The best physical activities include the following!
; walking
; bicycling
; swimming
; cross7country skiing.
%ports that may be dangerous to your back because of rough contact, twisting, sudden impact, or direct stress on your back include the following!
; football
; soccer
; volleyball
; handball
; weight lifting
; trampoline
; tobogganing
; sledding
; snowmobiling
; ice hockey.
$eveloped by <c8esson.4= linical 0eference %ystems.