LUMBAR FLEXION EXERCISES - OrthoNC

1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118

*If you have any questions about these guidelines - or the appropriateness of any other activities -
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.



LUMBAR FLEXION EXERCISES

TIPS FOR PERFORMING THESE EXERCISES
???? Centralization:
o The closer the pain is to your spine, the better. (e.g. the pain is better in your foot than
in your knee).
o An increase in your low back pain can be expected. This is acceptable as long as your
leg symptoms are not increasing.
???? Stop the exercise and let your doctor or therapist know right away if you have either of
these problems:
o Any change in your bowel or bladder control.
o Any increase in weakness in your leg or foot.
???? If Your Pain Returns:
o Adjust your posture.
o If no improvement, begin your exercises.



Do each exercise _____ times a day.





???? POSTERIOR PELVIC TILT
o Lie on your back with your hands at your side
and your knees bent.
o Tighten the muscles of your lower abdomen
and your buttocks, to flatten your back
against the floor. This is the pelvic tilt (flat
back) position.
o Repeat exercise ______ times.
o Hold position for ______ seconds.



???? SINGLE KNEE TO CHEST STRETCH
o Lie on the floor, table or bed.
o Rest your _____ leg on the floor or
let it dangle off the table or bed.
o Bend the other leg and wrap your
hands around your knee.
o Pull the bent leg toward your chest.
o Repeat exercise ______ times.
o Hold position for ______ seconds.



1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118

*If you have any questions about these guidelines - or the appropriateness of any other activities -
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.








???? DOUBLE KNEE TO CHEST STRETCH
o Lie on your back.
o Bring both knees, one at a time, to your chest.
o With your hands clasped, pull your knees toward your
chest and curl your head forward.
o Keep your knees together and your shoulders flat on
the floor.
o Lower you legs one at a time.
o Repeat exercise ______ times.
o Hold position for ______ seconds.



???? LUMBAR FLEXION WITH ROTATION
o Lie on your back with your hands at your side
and your knees bent.
o Rotate your knees towards the pain.
o Repeat exercise ______ times.
o Hold e position for ______ seconds.





???? SEATED LUMBAR FLEXION
o Sit upright in a chair.
o Slowly bend forward until you feel tension in your back.
o Repeat exercise ______ times.
o Hold position for ______ seconds.
o Option: Perform with rotation to painful side









???? STANDING LUMBAR FLEXION
o Stand upright with feet spread shoulder width apart.
o Slowly bend forward, sliding your hands down your legs,
until you feel tension in your back.
o Repeat exercise ______ times.
o Hold position for ______ seconds.
o Option: Perform with rotation to painful side



1501 North Bickett Blvd. Suite E ~ Louisburg, NC 27549 ~ Phone (919) 497-0445 ~ Fax (919) 497-0118

*If you have any questions about these guidelines - or the appropriateness of any other activities -
please call Orthopaedic Specialists of North Carolina at (919) 497-0445.




???? PARTIAL SIT-UP
o Lie on your back with your hands at your side and your knees bent.
o Use your abdominal muscles to raise your upper back off the floor, while exhaling.
o Rise up only enough to get your shoulder blades off the floor.
o Do not thrust yourself off the floor or lift your head with your arms.
o Keep your knees bent and your feet flat on the floor.
o You should feel the contraction only in your abdominal muscles.
o Gently lower your upper body down.
o Make the motions smooth and relaxed.

o Repeat exercise ______ times.
o Hold position for ______ seconds.





















???? PARTIAL DIAGONAL SIT-UP
o Lie on your back with your hands at your side and your knees bent.
o Use your abdominal muscles to raise your upper back off the floor, while exhaling.
o Raise your upper body off the floor with one shoulder slightly higher than the other.
o Do not thrust yourself off the floor or lift your head with your arms.
o Keep your knees bent and your feet flat on the floor.
o You should feel the contraction only in your abdominal muscles.
o Make the move smooth and relaxed.
o Gently lower your upper body down.
o Repeat the exercise raising the other shoulder higher.
o Repeat exercise ______ times.
o Hold position for ______ seconds.