Monday, October 11, 2010

What exercise can I do to reduce low back pain?

Dr Ostadian and Dr Yeh believe it important to exercise daily and make sure physical activity is part of a your regular routine. Below are some simple exercises patients can try at home.

Pelvic tilt
Lie on your back with your knees bent. In this relaxed position, Lift your back so your hips are not touching the floor. Tighten your abdominal muscles so that the small of your back presses flat against the floor. Hold for five seconds then relax. Repeat three times and gradually build to 10 repetitions.

Lie on your back with both legs straight. Bring one knee up to your chest, pressing the small of your back into the floor (pelvic tilt). Hold for five seconds and repeat five times. Repeat exercise on other leg.
Back stretch
Lie on your stomach. Use your arms to push your upper body off the floor. Hold for five seconds. Let your back relax and sag. Repeat 10 times. Discontinue any exercise that produces or increases pain in the leg.