Exercises for Your Back - Health Information Translations

Exercises for Your Back
Most back pain is due to a lack of exercise or an injury. These exercises will help you move
better and strengthen the muscles that support your back. Do the exercis
es slowly. If you have
pain while doing these exercises, stop doing the exercises and talk to your doctor or physical
therapist.

Repeat each exercise _______
times.
Pelvic tilt
Tighten your stomach and buttocks. Push your

then relax.
Knee to chest
Pull one knee toward your chest until you feel a light

seconds then put your foot back down. Repeat this
with the other knee.

Double knee to chest



Curl up
Bend your knees. Fold your arms across your chest and

slowly return to the starting position.
2healthinfotranslations.org
Diagonal curl up
With your arms held forward, lift your shoulders off the


right knee.
Hip rolls
With your knees together, roll your hips slowly
from side to side. Keep your shoulders on the

Bridge




Low back stretch
On your hands and knees, push your chest toward

back on your feet.
Cat stretch
Start on your hands and knees. Tuck your chin in toward
your chest and tighten your stomach muscles while arching
your back.
3healthinfotranslations.org
©


found on this website should not be used in place of a consultation with
your doctor or other health care provider. You should always seek the advice of your doctor or


a result of your stopping medical treatment or your failure to obtain tr
eatment.
Hamstring stretch

degrees. Then straighten your knee as far as
possible. Repeat this exercise with the other leg.
Wall slide



Press ups
Lie on your stomach. Push up with your arms while
keeping your back and stomach muscles relaxed.
Keep a slight bend in your elbows.
Aerobic exercises are also needed to have a healthy back. Aerobic exercises such as walking or

beginning any form of exercise.