How to Do Lower Back Exercises for Physical Therapy

Millions of people suffer from chronic back pain. The causes of back pain vary widely and may include a sports injury, over use or weak abdominal muscles. Many people suffer from lower back pain in particular. Your doctor may prescribe physical therapy to elevate back pain. A physical therapy program will likely include strengthening exercises and stretches for the back.

Difficulty: Easy

Instructions

1. Sit cross legged on the floor. Keep you back straight. It's not necessary for your knees to touch the floor. Keep your abdominal muscles in tight.

2. Bend slowly from the waist toward the right side of your body. Lean slightly forward toward your knee. Your chest should be over your right leg.

3. Add your arm to the stretch. As you stretch to the side bring your opposite arm over your head to elongate your spine. Reach forward into the stretch.

4. Let your head hang down slightly. Keep your neck and shoulders relaxed to avoid straining them.

5. Inhale at the start of the stretch. Be aware of your breathing and avoid holding your breath. Exhale and move deeper into the back stretch.

6. Hold the stretch for fifteen to thirty seconds. Work your way up to thirty seconds by increasing the time you hold the stretch by a second or two a day.

7. Roll up slowly. Avoid jerky movements. Roll up one vertebra at a time. Sit up straight and repeat the exercise on the other side. Complete two to three sets on each side of the body.

Tips & Warnings

• Consider stretching your back when your muscles are warm. Stretch after a hot shower or after five minutes of warm-up exercise such as walking on a treadmill.
• Stretch your back at least once a day as part of a physical therapy program.
• Don't bounce as you stretch. This can cause injury to your back.
• Stop stretching if you feel a tingling sensation in your joints or back.
• Avoid over stretching your back. Stretch your muscles until you feel tension. Stop immediately if you feel pain.

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