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 your muscles are tight, take a warm shower or bath before doing
the exercises. Exercise on a rug or mat. Wear loose clothing. Do
not wear shoes. Stop doing any exercise that causes pain until you
have talked with your provider.
These exercises are intended only as suggestions. Ask your
provider or physical therapist to help you develop an exercise
program. Check with your provider before starting the exercises.
Ask your provider how many times a week you need to do the
exercises.
Caution: If you have a herniated disk or other disk problem,
check with your healthcare provider before doing these exercises.
Exercises
- Standing hamstring stretch: Place the heel of one leg on a stool about 15 inches high. Keep your leg straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this. You want to stretch your leg, not your lower back. Hold the stretch for 15 to 30 seconds. Repeat with each leg 3 times.
2-Cat and Camel: Get down on your hands and knees.
Let your stomach sag, allowing your back to curve
downward. Hold this position for 5 seconds. Then arch
your back and hold for 5 seconds. Do 3 sets of 10.
3-Quadruped arm and leg raise: Get down on your hands and
knees. Tighten your abdominal muscles to stiffen your
spine. While keeping your abdominals tight, raise one arm
and the opposite leg away from you. Hold this position
for 5 seconds. Lower your arm and leg slowly and alternate
sides. Do this 10 times on each side.
