Low Back Pain Exercises Repeat ______ Times, ________Times

University of California, Santa Cruz Student Health Center
Back Pain Exercises
Low Back Pain Exercises Repeat ________ Times, ________Times/ Day
Standing hamstring stretch: Place the heel of your
injured leg on a stool about 15 inches high. Keep your
knee 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 or you will stretch your lower back
instead of your leg. Hold the stretch for 15 to 30
seconds. Repeat 3 times. 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.
Quadruped arm/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. Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your
abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then
relax. Do 3 sets of 10.
Partial curl: Lie on your back with your knees bent and your feet flat on the floor. Tighten your
stomach muscles. Tuck your chin to your chest. With your hands stretched out in front of you, curl
your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't
hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build
to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to
the side. Gluteal stretch: Lying on your back with both knees bent, rest the ankle of one leg over the knee of
your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest. You will feel a
stretch along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15
to 30 seconds. Repeat 3 times. Extension exercise: a.) Lie face down on the floor for 5 minutes. If this hurts too much, lie
face down with a pillow under your stomach. This
should relieve your leg or back pain.
When you can lie on your stomach for 5 minutes
without a pillow, then you can continue
with the rest of this exercise.

b.) After lying on your stomach for 5 minutes, prop yourself up on your elbows for another 5
minutes. Lie flat again for 1 minute, then press down on your hands and extend your elbows
while keeping your hips flat on the floor. Hold for 1 second and lower yourself to the floor.
Repeat 10 times. Do 4 sets. Rest for 2 minutes
between sets. You should have no pain in your
legs when you do this, but it is normal to feel pain in your lower back. Do this several times a
day. Side Plank: Lie on your side with your legs, hips, and shoulders in a straight line. Prop yourself up
onto your forearm so your elbow is directly under your shoulder. Lift your hips off the floor and
balance on your forearm and the outside of your foot. Try to hold this position for 15 seconds, then
slowly lower your hip to the ground. Switch sides and repeat. Work up to holding for 1 minute or
longer. This exercise can be made easier by starting with your knees and hips flexed to 45 degree
angles. Written by Tammy White, MS, PT, and Phyllis Clapis, PT, DHSc, OCS, for RelayHealth
Published by RelayHealth. Last modified: 2009-02-08 Last reviewed: 2008-07-07
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and
educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional. Sports Medicine Advisor 2009.1 Index ; Sports Medicine Advisor 2009.1 Credits ; © 2009 RelayHealth and/or its affiliates. All Rights Reserved.
HC: 869 (12/09) Health Education Back Pain
University of California, Santa Cruz Student Health Center





HC: 869 (12/09) Health Education Back Pain
University of California, Santa Cruz Student Health Center
Upper Back Pain Rehabilitation Exercises:
Repeat ________ Times, ________Times/ Day


Pectoralis stretch: Stand in a doorway or corner with both arms
on the wall slightly above your head. Slowly lean forward until
you feel a stretch in the front of your shoulders. Hold 15 to 30
seconds. Repeat 3 times.
Thoracic extension: While sitting in a chair, clasp both arms
behind your head. Gently arch backward and look up toward the
ceiling. Repeat 10 times. Do this several times per day.
Arm slide on wall: Sit or stand with your back against a wall
and your elbows and wrists against the wall. Slowly slide your
arms upward as high as you can while keeping your elbows and
wrists against the wall. Do 3 sets of 10.
Scapular squeeze: While sitting or standing with your arms by
your sides, squeeze your shoulder blades together and hold for 5
seconds. Do 3 sets of 10.
Mid-trap exercise: Lie on your stomach on a firm surface and place a folded pillow underneath your
chest. Place your arms out straight to your sides with your elbows straight and thumbs toward the
ceiling. Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together.
Lower slowly. Do 3 sets of 15. Progress to holding soup cans or small weights in your hands.
Thoracic stretch: Sit on the floor with your legs out straight in front of you. Hold your mid-thighs
with your hands. Curl you head and neck toward your belly button. Hold for a count of 15. Repeat 3
times.
Quadruped arm/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.
Rowing exercise: Tie a piece of elastic tubing around an immovable object and grasp the ends in
each hand. Keep your forearms vertical and your elbows at shoulder level and bent to 90 degrees. Pull
backward on the band and squeeze your shoulder blades together. Repeat 10 times. Do 3 sets.






Written by Phyllis Clapis, PT, DHSc, OCS, and Pierre Rouzier, MD.
Published by RelayHealth.
Last modified: 2008-01-11 Last reviewed: 2008-07-07
This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and
educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.
Sports Medicine Advisor 2009.1 Index ; Sports Medicine Advisor 2009.1 Credits ; © 2009 RelayHealth and/or its affiliates. All Rights Reserved.
HC: 869 (12/09) Health Education Back Pain
University of California, Santa Cruz Student Health Center

HC: 869 (12/09) Health Education Back Pain