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Acute Back Pain Therapy and Exercises
TOTAL TIME 10 - 15 MINUTES
Introduction
In many cases the cause and aggravation of low back pain are directly related to the strength of the muscles of the back.
Little exercise, sedentary jobs, obesity, poor posture, improper lifting technique and insufficient rest all load to a state of weakness and eventual Instability of the muscles that land
support to the back.
The following routine is specifically designed to stretch and reduce tension in the back muscles along with exercising the important muscles that contribute to proper posture and strength.
General Guidelines
• This exercise routine should be done three times daily or as recommended by your chiropractor.
• Initially, repeat each exercise three times. On future days as movement becomes more comfortable and your muscles strengthen, Increase the number of repetitions accordingly.
• Exhale slowly while doing each exercise. Do not hold your breath.
• Each exercise should be taken to the point that is comfortable and beneficial to you. Never overdo it or go beyond the point of pain as this can lead to injury.
• Rest and sleep with your knees slightly drawn toward your chest in the fetal position if on your side or with a couple of pillows placed under your knees If on your back.
• Avoid prolonged periods of standing or sitting.
• For the first few days following the onset of acute symptoms, an ice pack applied to the painful area (alternating with intervals of 10 minutes on / 15 minutes off) will help to reduce the pain and inflammation.
• If at any time your back symptoms become worse, discontinue the exercises and contact this office immediately.
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1. Body Curl Lying on your side with a pillow under your head, grasp your legs behind the knees. Draw both knees toward your chest and tuck in your chin. Hold this position for the full time indicated. 15 seconds |
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2. Pelvic Tilt Lying on your back with your knees bent, tighten your buttock, and stomach muscles so that your low back flattens and presses toward the floor. Hold for the full time indicated. 10 seconds |
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3. Shoulder Blade Pinch Lying on your back with your knees bent, interface your fingers behind your head. Draw your shoulder blades together and hold for the full time indicated. 10 seconds |
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4. Neck Bend Lying on your back with your knees bent, Interlace your fingers behind your hold. Pull your head toward your chest and hold for the full time indicated. 10 Seconds |
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5. Knee Kiss Lying on your back, clasp both hands in front of one knee. Draw this knee toward your chest and at the same time bend your head toward the bent knee. Repeat with the other leg. 10 Seconds each leg |
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6. Hamstring Stretch Lie on your back with your knees bent and arms at your sides. Bring one knee toward your chest as far as you can. Now, slowly straighten this leg pointing it into the air. Once you reach the spot that you feel a good stretch taking place in the back of your log, hold this position for the full time indicated. 10 seconds each leg |
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7. Low Back Twist Lying on your back, bend your left leg and draw it up and over your outstretched right leg. Turn your head toward the left. Now, using your right hand on your thigh pull your bent leg toward the floor until you feel a stretch occuring in your low back. Hold each stretch for the full time indicated. Alternate for the other leg. 20 seconds each side |
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8. Elongation Stretch Lying on your back, extend your arms overhead and straighten your legs. Now, reach as far as possible in opposite directions by extending your fingers and pointing your toes. Hold for the full time indicated. 10 seconds |
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9. Low Back and Leg Stretch 15 seconds |