Low Back Pain Exercises
These first set of exercises are designed to treat Lumbar Derangement Syndrome, which occurs when disc material in the spine compresses nerve tissue causing pain that radiates into buttock and sometimes into the leg. Start with the first exercise and only progress to the next if you can perform without any pain in your back, buttock or leg. Stop these exercises and consult a Therapydia physical therapist if your pain worsens.
Exercises for Lumbar Derangement Syndrome
Try to perform these exercises 3-5 times per day. We’re looking for the pain in your back, leg and buttock to lessen and resolve.
Prone on Elbows
Prone on elbows helps to strengthen your lower back and neck as well as works to improve your posture.
• Prop on your elbows for 30 seconds.
• Then lower until you are lying flat.
• Repeat for 5-10 repetitions.
Prone lying helps to strengthen and stretch your lower back and neck as well as works to improve your posture.
• Use a pillow under your abdomen and lay prone for 5-10 minutes.
Prone Press Ups
This is a passive exercise for your legs and buttocks. You want to see the pain centralize, or move, out of the leg.
• Relax your lower body and use your arms to press yourself up to end range.
• Try to keep your hips on the table as you press up.
• Perform this exercise for 10 reps.
Exercises for Lumbar Dysfunction Syndrome
Lumbar dysfunction syndrome occurs when tissues shorten and cause loss of mobility and increased back pain. The goal of these exercises is to lengthen the shortened tissues and increase mobility. Start with the first exercise and only progress to the next if you can perform without any pain in your buttock or leg. Stop these exercises and consult a Therapydia physical therapist if your pain worsens.
Flexion in Lying
Back pain can be caused by a lack of flexibility. This exercise helps with flexibility, muscular pain and general stiffness.
• Lie on your back, knees bent and pull your knees to your chest and hold for 5 seconds.
• Return to lying position.
• Do 10 repetitions of this exercise.
Flexion in Sitting
This exercise helps to improve range of motion and flexibility which can be a source of low back pain.
• Sit on the edge of a chair with your feet on the floor.
• Bend forward as far as you can comfortably and hold for 5-10 seconds.
• Hold the legs of the chair for extra stretch.
• Return to upright sitting position.
• Perform 10 repetitions of this exercise.
Flexion in Standing
This exercise helps with low back pain and flexibility.
• Stand with your feet hip distance apart and slowly bend forward as far as you comfortably can.
• Hold this position for 5-10 seconds and slowly return to standing position.
• Repeat this exercise for 10 repetitions.
Any pain or discomfort produced by stretching should stop shortly once you release the stretch. Contact a Therapydia physical therapist if your pain worsens with any of these exercises.