Stretching exercises for low back pain pdf

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Exercise is commonly advised as one of the best ways to help prevent and manage most Yoga – strengthens core and back muscles and increases flexibility. Low back pain is very common and what you do in the early stages is important. There is no 'perfect' type of exercise for low back pain. It is therefore much Exercises that stretch and strengthen the muscles of your abdomen and spine can If your back and abdominal muscles are strong, it will help you to maintain recommended that you do back strengthening and stretching exercises at least 2 or 3 times per week. Another good way of preventing back and leg pain is by Keeping these muscles strong can relieve back pain and prevent further injury. STRETCHING EXERCISES. Repetitions. 3 sets of 3. Days per week. Daily. Tip. Back Pain Exercises. Low Back Pain Exercises Repeat ______ Times, ________Times/ Day. • Standing hamstring stretch: Place the heel of your injured leg on Repeat with opposite leg. Single Knee to Chest (fig.2) Pull knee in to chest until a comfortable stretch is felt in hip and lower back. Pelvic Tilt (fig.3) Flatten back by tightening stomach and buttock muscles. Cat and Camel (fig.4) Hip Flexors(fig.5) Prop Up on Elbows (fig.6) Tail Wag (fig.7) Lumbar Rotation (fig.8) Here are some examples of typical rehabilitation exercises for your condition. stomach muscles and allow your back to arch without using your back muscles. To get more stretch, put your other leg flat on the floor while pulling your knee to Here are some examples of typical rehabilitation exercises for your condition. stomach muscles and allow your back to arch without using your back muscles. To get more stretch, put your other leg flat on the floor while pulling your knee to