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Exercises For Low Back Pain: 1. Flexion

This document provides instructions for five simple exercises to help reduce and prevent low back pain: 1) flexion, 2) lumbar rotation stretch, 3) stretching flexion, 4) pelvic tilts, and 5) cat stretch. Low back pain is very common, affecting millions of adults in the UK each year. While you should not feel pain when doing the exercises, staying physically active through exercises can help reduce back pain and prevent its recurrence. The document instructs how to perform each exercise, including repetitions and sets.

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219 views1 page

Exercises For Low Back Pain: 1. Flexion

This document provides instructions for five simple exercises to help reduce and prevent low back pain: 1) flexion, 2) lumbar rotation stretch, 3) stretching flexion, 4) pelvic tilts, and 5) cat stretch. Low back pain is very common, affecting millions of adults in the UK each year. While you should not feel pain when doing the exercises, staying physically active through exercises can help reduce back pain and prevent its recurrence. The document instructs how to perform each exercise, including repetitions and sets.

Uploaded by

hartinah
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Exercises

for low
back pain
Low back pain is a very common
adults in the UK every year. If you have
low back pain, its important to stay
physically active. Not only is exercise
great for your overall health, it may
help to reduce back pain and prevent
it coming back.

You shouldnt feel


pain when you carry
out these exercises.
If you do feel pain,
talk to your GP
or physiotherapist.
Theyll be able to
make sure youre
doing them correctly
or may suggest a

1. Flexion

Three to four repetitions, daily

1. Kneel onto all fours,


keeping your hands and
knees shoulder width apart.

3. Slowly move your hips


backwards to get your
buttocks to your heels.

2. Your hips should be at a 90


angle with your shoulders
directly above your hands
and your hips directly above
your knees.

4. Hold the stretch position for


1015 seconds.

These simple exercises can be added to your usual


exercise routine or done at home to help keep you
moving and doing the things you enjoy.

2. Lumbar
rotation stretch

3-4 sets,
Three to four repetitions
daily
on each side,
daily

1. Lie on your back with your


knees bent.

3. Return to the starting position


and repeat on the other side.

2. Keeping your knees together,


lower them to the floor as far
as you can on one side, and
hold the stretch for a couple
of seconds.

NOTE: Keep your shoulders on


the ground during the exercise.

4.Pelvic tilts

3. Stretching
Flexion
1. Lie on your back with your
legs straight and your back
in a neutral position
(slightly arched).
2. Lift your leg toward your
chest, bending at the knee.

Five to 10 repetitions, daily

If you can't lie on your back,


you can do this one in a
supported reclined
sitting position.

Keep your breathing steady


while tilting your pelvis and
flattening your back to the
ground.

1. Lie on your back with your


knees bent. Get your lower
stomach muscles working
by gently pulling your belly
button towards your spine.

2. Hold for 5 seconds.

5. Cat stretch
1. Support yourself on all fours.
Make sure your back is
straight and your head is in
line with your body.

3. Return slowly to your original


position and repeat.

For more information about back care, visit: www.bupa.co.uk/health-information/back-care

Three to four repetitions


on each side, daily

Hold it there with your


hands as far as possible or
until a gentle stretch is felt.
3. Keep the stretch for
1015 seconds and slowly
return to your original position.

Five to 10 repetitions, daily


2. Arch your back upward.
3. Let your spine arch downward.
4. Return to the starting position.

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