Back pain is largely preventable. A daily program of exercises specifically designed for the
back will help restore and maintain strength and flexibility to key muscles.

Back pain affects an estimated 8 out of every 10 people.

Most back pain results from a sedentary lifestyle combined with poor body mechanics and
tight, inflexible muscles. If you experience back pain now, your first step is to consult your
physician who can diagnose the cause of your pain. You can also enroll in a back care and
injury prevention program that will teach you how to prevent back injury and remain
pain-free.

If you are recovering from a back injury, follow only those exercises that your physician or
physical therapist recommends. Please review this brochure with your health care provider.

Warm up for 5 to 10 minutes before starting your back exercises.

Perform all the exercises at least once a day, ideally, once in the morning and again at night.

The exercises should be done in sequence. The entire series takes approximately 15
minutes.

Stretch slowly and smoothly; never bounce. A good stretch should only extend the muscle to
a point of mild tension.

Hold each stretch for approximately 10-15 seconds, allowing the muscle to relax and be
stretched.

Don't exercise in pain. If you feel pain in a muscle or joint, stop. If pain is severe or
persistent, consult your physician.

Benefit: Stretches the back muscles and strengthens the abdominal muscles.

Action: Lying on your back, bend both knees and keep your feet flat on the floor. Tighten
your abdomen and buttocks, pressing your lower back into the floor. Hold for 10-15
seconds, release and repeat.

Repetitions: 2-3 times.

* Note: Assume the pelvic tilt position for all exercises that begin lying on your back.

Benefit: Stretches the muscles of the neck and upper back; relieves tension. Action:
Roll your head as far to one side as is comfortable. Hold the stretch for 10-15 seconds
and return to center. Repeat the stretch on the other side.

Repetitions: 2-3 times.

Benefit: Stretches the muscles and relieves tension in the upper back.

Action: Slide your shoulders up toward your ears. Hold briefly and then pull down
toward the hips. Keep shoulders in contact with the floor.

Repetitions: 2-3 times.

Benefit: Stretches the lower back and hip extensor muscles.

Action: While lying on your side, let your top knee fall to the floor. Slowly drag the
bent leg along the floor toward your chest. Hold for 10-15 seconds, then push the leg
along the floor until straight. Repeat on the other side.

Repetitions: 2-3 times.

Benefit: Stretches and strengthens the back rotation muscles.

Action: From the pelvic tilt position, drop both knees to one side. Keep shoulders in
contact with the floor. Hold the stretch for 10-15 seconds.

Repetitions: 2-3 times.

Benefit: Stretches the hip extensor and the hamstring muscles.

Action: From the pelvic tilt position, grasp one leg behind the knee and pull slowly to
your chest. Hold the stretch for 10-15 seconds and return the leg. Repeat with the
opposite leg.

Repetitions: 2-3 times.

Benefit: Stretches the muscles of the lower back.

Action: Lying on your back from the pelvic tilt position, bring both knees to your chest.
Grasp each leg below the knee and pull both knees slowly toward your shoulder. Hold
this stretched position for 10-15 seconds.

Repetitions: 2-3 times.

Benefit: Stretches the hip, hamstring, lower back and buttock muscles.

Action: From the pelvic tilt position, grasp one leg behind the knee and bend it toward
your chest. Slowly extend the other leg as far as you can with your toes pointed toward
the ceiling, maintaining the pelvic tilt. Hold the stretch for 10-15 seconds, then repeat
on the other side.

Repetitions: 2-3 times.

Benefit: Stretches the calf and hamstring muscle groups.

Action: From the pelvic tilt position, slide one foot along the floor until it is straight.
Point the toes toward the ceiling and lift the leg from the hip as high as possible. Hold
the stretch 10-15 seconds and return to starting position. Repeat with opposite leg.

Repetitions: 2-3 times.

Benefit: To strengthen the abdominal muscles.

Action: Sitting on the floor with your knees bent, fold your arms across your chest
and slowly lean backward until you feel tension in your abdominals. Hold for 5
seconds, then return to starting position.

Repetitions: 2-3 times.

Benefit: To strengthen the abdominal muscles.

Action: From the pelvic tilt position, reach for your knees as you slowly curl as high
as your abdominal muscles will allow. Hold for 5 seconds, then lower yourself to the
floor.

Repetitions: 8-12 times.

Benefit: To further strengthen your abdominal muscles.

Action: From the pelvic tilt position, place your hands behind your head and elbows
to the side. Tighten your abdomen and slowly curl as high as your abdominal muscles
will allow. Hold for 5 seconds, then lower yourself to the floor.

Repetitions: 8-12 times.

Benefit: To strengthen the lower back and restore extension to the lower back.

Action: While looking at the floor, push yourself up onto your forearms. Keep your
hips against the floor. Hold the stretch 10-15 seconds.

Repetitions: 2-3 times.

Benefit: Strengthens the abdominal muscles and buttocks, and stretches the lower
back.

Action: Kneeling on all fours, breathe in deeply. Then exhale as you arch up your back
and tighten your abdominals. Breathe in deeply and relax the arch of your back.

Repetitions: 2-3 times.

Benefit: Stretches the muscles of the back, hip and shoulder area.

Action: Kneeling on all fours with hands directly under the shoulders and knees spread
slightly apart, lower your buttocks and sit on your heels. Drop your elbows to the floor
and lower your head. Slowly walk your forearms out. Hold the stretch for 10-15
seconds, then return to all fours.

Repetitions: 2-3 times.
 

The information provided is intended for your general knowledge only and is not a
substitute for medical advice or treatment for specific medical conditions. You should
seek prompt medical care for any specific health issues and consult your physician
before starting a new fitness regimen.