Back Exercises

Back Exercise 2

Lie on your back with your knees flexed and your feet flat on the floor as close to the buttocks as possible. Keep the knees together. Tighten the muscles of the lower abdomen and buttocks so as to flatten your lower back against the floor. Slowly raise your hips up from the floor and hold for a slow count of 8. Repeat this exercise 4 times. If you cannot raise your hips from the floor, merely tighten the belly, the abdominal and buttock muscles and wait until you can raise the hips.

Back Exercise 3

Lie on back and draw the right knee up to the chest and pull the knees down upon the chest. Do this for a slow count of 8 and repeat 4 times. Repeat the same exercise with the left knee brought to the chest. Relax between each session. Repeat with both knees brought up to the chest.

Back Exercise 4

Lie on your back with your knees flexed and your feet flat on the floor as close to the buttocks as possible. Keep the knees together. Tighten the muscles of the lower abdomen and buttocks so as to flatten your lower back against the floor. Slowly raise your hips up from the floor and hold for a slow count of 8. Repeat this exercise 4 times. If you cannot raise your hips from the floor, merely tighten the belly, the abdominal and buttock muscles and wait until you can raise the hips. Be sure to hold the knees firmly together.

Back Exercise 5

Lie flat on your back and raise the right leg straight upward without bending the knee. Place your hands behind the knee while keeping the knee straight, pull the leg straight up so as to stretch the muscles behind your thigh. Repeat this 8 times on the right leg and then do it on the left. Relax your back muscles following this exercise.

Back Exercise 6

Lie on stomach and raise the right leg off the floor while keeping the knees straight. Hold the leg up in this position for a count of 4 and slowly let it down. Repeat this 4 times. Repeat the same exercise with the opposite leg. Relax following this exercise. Be sure to tighten the buttock muscle first and then the muscle behind the thigh.

Back Exercise 7

Lie flat on stomach with arms along side, palms down. Slowly raise chest from floor. Feel the muscles of low back tighten. Hold the chest up from the floor for a slow count of 6 and slowly let it down. Rest between each session. Repeat this 6 times.

Back Exercise 8

Kneel on floor. Extend your right leg as far to the side as possible, keeping the knee straight and the arch of the foot on the floor. Slide your foot along the floor until you feel the muscles inside your thigh. Do it slowly and hold and hold for a count of 5. Repeat it 3 times on the right leg and then repeat with the left side. These muscles which are tight at the beginning, will loosen and stretch with subsequent exercise sessions.

Back Exercise 9

Lie on back with knees bent and feet on the floor. Cross arms over chest and place hands on shoulders. Now tighten the abdominal muscles so as to lift and curl the shoulders about 1 foot off the floor. Remember - curl up the spine downwards between the shoulder blade. Feel the abdominals tighten. Do this 10 to 30 times depending on your stamina. 50 times is good for those in good shape.

Back Exercise 10

Lie on side. Turn the toes inwards on the right foot and lift leg upwards. Repeat this 6 times on right and then 6 times on the left. You will feel pulling in the outer thigh and pelvis.

Back Exercise 11

Lie on back and draw knees to chest, arms extended level with shoulders, roll hips to side in attempt to touch the knees to the floor. Turn your head, in the opposite direction to which your knees are bending. Repeat this 4 times going first to the right and then to the left. This exercise brings all spinal movements together in a smooth forceful manipulation of the spinal articulations. Since the exercise involves rotation, it should only be done under physician instruction.

Back Exercise 12

Lie on back. Bend knees and bring feet up to the buttocks. Now lift and straighten the legs so that the legs are at a right angle to the body. Raise the buttocks from the floor and place the hand beside the buttocks and support your pelvis as you raise the pelvis from the floor. Allow the legs to go over the head with feet over the head and legs parallel to the floor. Hold this position for 10 seconds and repeat 2 - 3 times. Slowly lower your pelvis and legs to the original starting position. This exercise should only be used by those who have been working with the exercises for some time and have their low back pain under control.