Low Back Pain Exercise Guide - OrthoInfo - AAOS - Aktiv 360

Copyright 2007 American Academy of Orthopaedic SurgeonsLow Back Pain Exercise GuideRegular exercises to restore the strength of your back and a gradual return to everyday activities are important foryour full recovery. Your orthopaedic surgeon and physical therapist may recommend that you exercise 10 to 30minutes a day 1 to 3 times a day during your early recovery. They may suggest some of the following exercises.This guide can help you better understand your exercise and activity program, which should be supervised by yourtherapist and orthopaedic surgeon.Initial Exercise ProgramAnkle PumpsLie on your back.Move ankles up and down. Repeat 10 times.Repeat 10 times.Heel SlidesLie on your back.Slowly bend and straighten knee.Repeat 10 times.Abdominal ContractionLie on your back with knees bent and hands resting belowribs.Tighten abdominal muscles to squeeze ribs down towardback.Be sure not to hold breath.Hold 5 seconds.Relax.Repeat 10 times.Low Back Pain Exercise Guide
Wall SquatsStand with back leaning against wall.Walk feet 12 inches in front of body.Keep abdominal muscles tight while slowly bending both knees 45degrees.Hold 5 seconds.Slowly return to upright position.Repeat 10 times.Heel RaisesStand with weight even on both feet.Slowly raise heels up and down.Repeat 10 times.Straight Leg RaisesLie on your back with one leg straight and one knee bent.Tighten abdominal muscles to stabilize low back.Slowly lift leg straight up about 6 to 12 inches and hold 1 to5 seconds.Lower leg slowly.Repeat 10 times.Intermediate Exercise ProgramSingle Knee to Chest StretchLie on your back with both knees bent.Low Back Pain Exercise Guide - OrthoInfo - AAOShttp://orthoinfo.aaos.org/topic.cfm?topic=a003022 of 65/28/12 9:51 PM
Hold thigh behind knee and bring one knee up tochest.Hold 20 seconds.Relax.Repeat 5 times on each side.Hamstring StretchLie on your back with legs bent.Hold one thigh behind knee.Slowly straighten knee until a stretch is felt in back ofthigh.Hold 20 seconds.Relax.Repeat 5 times on each side.Lumbar Stabilization Exercises With Swiss BallAbdominal muscles must remain contracted during each exercise (see Abdominal Contraction). Performeach exercise for 60 seconds. The farther the ball is from your body, the harder the exercise.Lying on FloorLie on your back with knees bent and calvesresting on ball.Slowly raise arm over head and lower arm,alternating right and left sides.Slowly straighten one knee and relax,alternating right and left sides.Slowly straighten one knee and raise oppositearm over head. Alternate opposite arms andlegs.Slowly "walk" ball forward and backward with legs.Sitting on BallSit on ball with hips and knees bent 90°and feet resting on floor.Slowly raise arm over head and lower arm, alternating right and left sides.Slowly raise and lower heel, alternating right and left sides.Low Back Pain Exercise Guide - OrthoInfo - AAOShttp://orthoinfo.aaos.org/topic.cfm?topic=a003023 of 65/28/12 9:51 PM
Slowly raise one heel and raise opposite arm over head.Alternate opposite arm and heel.Marching: Slowly raise one foot 2 inches from floor,alternating right and left sides.StandingStand with ball between your low back and wall.Slowly bend knees 45 ° to 90 ° . Hold 5 seconds.Straighten knees.Slowly bend knees 45 ° to 90 ° while raising both armsover head.Lying on BallLie on your stomach over ballSlowly raise alternate arms over head.Slowly raise alternate legs 2 to 4 inches fromfloor.Combine 1 and 2, alternating opposite arms andlegs.Bend one knee. Slowly lift this leg up,alternating right and left legs.NOTE: Be careful not to arch your low back!Advanced Exercise ProgramLow Back Pain Exercise Guide - OrthoInfo - AAOShttp://orthoinfo.aaos.org/topic.cfm?topic=a003024 of 65/28/12 9:51 PM
Hip Flexor StretchLie on your back near edge of bed, holding kneesto chest.Slowly lower one leg down, keeping knee bent,until a stretch is felt across top of the hip/thigh.Hold 20 seconds.Relax.Repeat 5 times on each side.Piriformis StretchLie on back with both knees bent.Cross one leg on top of the other.Pull opposite knee to chest until a stretch is feltin the buttock/hip area.Hold 20 seconds.Relax.Repeat 5 times each side.Lumbar Stabilization Exercise With Swiss BallLie on stomach over ball." Walk " hands out in front of ball until ball isunder legs. Reverse to starting position." Walk " hands out in front of ball until ball isunder legs and slowly raise alternating armsover head." Walk " hands out in front of ball and slowlyperform push-ups.Aerobic ExercisesMaintain spine in neutral position while stabilizing with abdominal muscles to protect the low back during aerobicexercise.Stationary bike for 20 to 30 minutes.1.Treadmill for 20 to 30 minutes.2.Low Back Pain Exercise Guide - OrthoInfo