exercise-guide-for-lower-back-pain-feel-relief-in-30-minutes-or-lessDid you recently injure your back? The road to recovery could be an arduous one, but you can shorten and ease the journey by performing proper back exercises at home every day. To ensure your safety, speak with a physical therapist at Spine Correction Center before you jump into any of these exercises. We may recommend you perform some of these exercises for 10 to 30 minutes one to three times per day.

Beginning Exercises

Start with basic exercises to ensure you don’t strain your injured back. You can perform these one after another.

  • Ankle pumps: Lie on your back. Flex and relax your feet. Repeat 10 times.
  • Heel slides: Lie on your back. Slowly bend and straighten one knee while dragging your heel along the floor until your heel is adjacent with the knee of the opposite leg. Straighten your leg back to the starting position. Complete this movement with the other foot. Repeat 10 times.
  • Ab contraction: Lie on your back, bend your knees, and rest your hands on your stomach. Tighten your abs and squeeze your ribs down toward the floor. Remember to keep breathing. Hold the contraction for 5 seconds. Relax for a few moments before starting again. Repeat 10 times.
  • Straight leg raises: Lie on your back with one leg straight and the other bent. Tighten your abs and slowly lift the straight leg 6 to 12 inches off the floor. Hold for 1 to 5 seconds and slowly lower your leg to the starting position. Repeat 5 times on each side, alternating legs each time.
  • Wall squats: Stand with your back against a wall. Walk your feet out 12 inches from the wall. Tighten your abs and slowly bend your knees 45 degrees. Hold for five seconds. Push yourself back to the starting position. Repeat 10 times.
  • Heel raises: Stand with your feet a few inches apart. Slowly raise and lower your heels. For stability, hold onto a railing or chair. Repeat 10 times.

Intermediate Exercises

When you feel ready and your physical therapist gives you the approval to move on, try these intermediate exercises.

  • Knee-to-chest stretch: Lie on your back with both legs bent. Place both hands behind one knee and pull your leg in toward your chest. Hold for 20 seconds, taking deep breaths. Return to the starting position. Repeat five times on each side, alternating legs each time.
  • Hamstring stretch: Lie on your back with both legs bent. Place both hands behind one knee and pull your leg in toward your chest. As you do, straighten the leg up toward the ceiling until you feel a stretch in the back of your thigh. You may not be able to fully straighten your leg. Hold for 20 seconds, taking deep breaths. Return to the starting position. Repeat five times on each side, alternating legs each time.

Advanced Exercises

As you advance further in your physical rehabilitation, you may graduate to more advanced exercises. Complete these with caution and make sure you have your physical therapist’s approval before attempting them.

  • Hip flexor stretch: Lie on your back near the edge of a bed, holding your knees to your chest. Slowly lower one leg, keeping your knee bent, until you feel a stretch across the top of your hip. Hold for 20 seconds, taking deep breaths. Return to the starting position. Repeat five times on each side, alternating legs each time.
  • Piriformis stretch: Lie on your back with both legs bent. Cross one leg over the other and pull the uncrossed leg in toward your chest until you feel a stretch in your buttock. Hold for 20 seconds, taking deep breaths. Return to the starting position. Repeat five times on each side, alternating legs each time.
  • Lumbar stabilization with an exercise ball: Lie with your stomach on the ball. Walk your hands out in front of you until the ball is under your ankles. Walk your hands back to the starting position. Walk your hands out again, and this time when the ball is under your ankles, slowly raise one arm at a time over your head a total of 10 times. Walk your hands back to the starting position. Walk your hands out a third time, and this time, perform 10 push-ups.

lower-back-pain-lumbar-stabilizationAerobics

You may be able to complete aerobics alongside these stretches for lower back pain. Make sure you maintain a neutral spine position while engaging in these exercises.

  • Stationary bike: Ride for 20 to 30 minutes each day.
  • Treadmill: Walk for 20 to 30 minutes each day.

Visit Spine Correction Center for Spinal Rehabilitation

Spinal rehabilitation combines the best of western medicine, physical therapy, and chiropractic care. This treatment could be the perfect complement to at-home exercises for lower back pain. To learn more about spinal rehabilitation, or to schedule a free consultation, please contact Spine Correction Center in Fort Collins today at (970) 658-5115.