Lumbar Stretching and Strengthening Home Exercise Program

Continued
X11637 (Rev. 12/2019) ©AAHC Lumbar/Pelvic

Lumbar Stretching and Strengthening Home Exercise Program


1.
Neutral Spine Position
•

Perform a pelvic tilt. Rock your pelvis back and forth until you find
a position midway between a flat back and an arched back.
•

Draw your abdominals in without moving your back.
Don't hold your breath.
•

Your cue is
•

Hold position for .
seconds.
Perform sets, repetitions, times/day.


2. Pelvic Tilts
•
Lay on your back with your knees bent and feet flat on the floor.
•

Tilt
your pelvis forward arching your lower back slightly.
•

"Rock"
your pelvis backward using your abdominal muscles, pushing
the small of your back against floor. Do not push with your feet. • Hold for seconds and relax.

Perform sets, repetitions, times/day.
May also perform in sitting.


3.
Pelvic Tilt or Pelvic Rock
•
Lay on your side with your hips and knees bent (with pillow
underneath
side or without).
•
Lower your pelvis towards your heels.
•

Raise
pelvis towards your ear.
•

Perform the movement slow, smooth, and with controlled movement.
You should feel a stretch, but not pain.
Perform sets, repetitions, times/day.
May also perform in sitting.


4.
Knees to Chest
•
Lie on your back with your knees bent and feet flat on the floor.
•
Lift your left knee, and with aid of your arms, pull your knee gently
toward your chest until
a stretch is felt in your lower back.
•

Hold

seconds.
•

Return your leg to starting position and relax.
•

Repeat with your right leg.
•
Repeat with knee to opposite shoulder.
Perform
sets, repetitions, times/day.
Continued

5.
Both Knees to Chest
•
Lay on your back with your knees bent.
•
Lift both knees to your chest one at a time with aid of your arms until a
stretch is felt in your lower back.
•

Hold

seconds.

Perform sets, repetitions, times/day.
May also perform in sitting.


6.
Segmental Pelvic Rotations
•
Lay on back with knees bent and feet flat on floor, shoulders pressed down.
•

Keeping your knees together, slowly move your legs to the left,
moving knees first, then hips, then low back and upper back off the floor.
Keep your shoulders on the floor.
•

To return to the starting position, first push your upper back into the
floor, followed by your hips and knees.

Perform
sets, repetitions, times/day.


7.
Partial Sit-Ups
•
Lay on your back with your knees bent and your feet flat on floor.
(Perform a pelvic tilt).
•

Place
your hands behind your head or place your hands fisted under chin.
•

Tuck your chin and raise your shoulder blades off floor.
•
Lower your shoulders and arms to the floor (and release pelvic tilt).
•

Relax.
•

Diagonal sit-ups: Repeat, rotating first to the right and then to the left.
Perform
sets, repetitions, times/day.


8.
Side Knee Stopper
•
Lay on your back with knees bent. Raise your knees to approximately 90º
and place both hands on inside of one knee.
•

Push
your knees into hands for
•

Repeat to the opposite side. seconds.

Perform
sets, repetitions, times/day.


9.
Lower Abdominals
•
Lay on your back with your knees bent and your feet flat on the floor.
•
Lift one knee towards your chest and place opposite hand on your knee.
•

Resist your knee against your hand while bracing your lower abdominal
muscles. Do not hold your breath.
•