A guide of exercises to help you manage and possibly prevent back pain.

These exercises will help strengthen your lumbar region including the lower back and abdominal muscles. One of the best ways to maintain good orthopedic health is to strengthen the support systems found in your muscles and joints.

Isometric Abdominal
Lying on back with knees bent, tighten stomach muscles. Hold six seconds, then relax. Repeat ten times, twice per day.


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Lower Trunk Rotation Stretch

Keeping shoulder blades flat on floor and feet together, rotate knees to one side until a stretch is felt in the trunk. Hold two seconds, then relax. Repeat ten times on each side, twice per day.

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Bridging

Tighten stomach muscles, then slowly raise buttocks two inches off floor. Hold two seconds, then relax. Repeat ten times, twice per day.

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Straight Leg Raise

Tighten stomach muscles, then slowly raise straight leg approximately ten inches off floor. Repeat ten times on each side, twice per day.

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Isometric Hip Flexion

Tighten stomach muscles, then raise knee to outstretched hand. Gently push, keeping arm straight and trunk rigid. Hold six seconds, then relax. Repeat ten times on each side, twice per day.

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