Exercises to Prevent Low Back Pain
Exercises to Prevent Low Back Pain
Pelvic Tilts Lie on the back with the knees bent, the heels on the floor, and the weight on the heels. Press the small of the back against the floor, contract the buttocks (raising them about half an inch from the floor), and contract the abdominal muscles. Hold this position for a count of 10. Repeat 20 times. |  |
Abdominal Curls Lie on the back with the knees bent and feet on the floor. Place the hands across the chest. Contract the abdominal muscles, slowly raising the shoulders about 10 inches from the floor while keeping the head back (the chin should not touch the chest). Then release the abdominal muscles, slowly lowering the shoulders. Do 3 sets of 10. |  |
Knee-to-Chest Stretch Lie flat on the back. Place both hands behind one knee and bring it to the chest. Hold for a count of 10. Slowly lower that leg and repeat with the other leg. Do this exercise 10 times. |  |
Sitting Leg Stretch Sit on the floor with the knees straight but slightly flexed (not locked) and the legs as far apart as possible. Place both hands on the same knee. Slowly slide both hands toward the ankle. Stop if pain is felt, and go no farther than a position that can be held comfortably for 10 seconds. Slowly return to a sitting position. Repeat with the other leg. Do this exercise 10 times for each leg. |  |