Low Back and Posture Exercises

General Guidelines:

  1. Do all the exercises slowly.
  2. Do the exercises 1 time each day.

 

 1. Hamstring Stretch:

  • Begin in a standing upright position with a chair or step in front of your body.
  • Lift one leg to rest your heel on the chair with a very slight bend in your knee. Bending at your hips, lean your trunk forward until you feel a stretch in the back of your upper leg and hold.
  • Make sure to keep your back straight during the stretch.
 woman stretching on chair 

 2. Hip Flexor Stretch

  • Begin in a half kneeling position with one knee bent in front of your body.
  • Tighten your abdominals, tilt your pelvis backward, and gently push your hips forward. You should feel a stretch in the front of your hip.
  • Make sure to keep your hips facing forward and back straight during the exercise.
  woman doing hip flexor stretch

 3. Bridge

  • Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground.
  • Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight.
  • Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.
  man doing a bridge on a mat

 4. Abdominal Bracing

  • Begin lying on your back with your knees bent, feet resting on the floor, and your fingers resting on your stomach just above your hip 
  • Tighten your abdominals, pulling your navel in toward your spine and up. You should feel your muscles contract under your fingers. Hold this position, then relax and repeat.
  • Make sure to keep your back flat against the floor and do not hold your breath as you tighten your muscles.
  man on mat Abdominal Bracing

 5. Tips To Take Care of Your Back:

  • Avoid rounding your back.
  • When lifting, keep your back straight and bend at your hips and knees.
  • Do not slouch.  Put a towel roll or back support in the small part of your back while sitting.
  • Avoid twisting, especially when bending. Turn with your feet.
  • Do aerobic activities at least three times per week for 20 to 30 minutes.
  • Change positions often.

 

Purpose of a low back and posture exercise program: Develop good posture and alignment. Improve chest mobility and help in breathing. Increase or maintain muscle strength. Improve or maintain spinal mobility and flexibility. Prevent loss of motion or function. Promote good general physical health and fitness. ALERT: Call your doctor if you any problems or questions or if you have any special health care needs that were not covered by this information.