Key Points When Doing Exercises
- The following exercises should be within the limits of pain.
- Repeat the exercise 4 times a day.
- The number of repetitions that are recommended is what you should aim for.
- If you find the exercises hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks.
Exercise 1 - Lumbar Spine Rotations
Lie on your back with both knees bent and your feet flat. Keeping your knees together roll them to the left as far as is comfortable and then back as far as you can to the right. Return to the start position in one smooth movement.
Target Repetitions = 10
Exercise 2 - Lumbar Spine Flexion (Knee to Chest 1)
Lie on you back and slowly bring your knee up to your chest. Place both hands on the knee and gently pull your knee closer to your chest until you feel a tightness. Hold this position for 30 seconds then slowly return to the start position. Repeat the exercise with your opposite knee. Target Repetitions = 10
Exercise 3 - Lumbar Spine Flexion (Knee to Chest 2)
Lie on your back and slowly bring both your knees up to your chest. Hold your knees and gently pull your them closer to your chest until you feel a tightness. Hold this position for 30 seconds then slowly return to the start position Target Repetitions = 10
Exercise 4 - Pelvic Tilts
Lie on you back with your knees bent and your feet flat. Pull your stomach tight and flatten your back into the floor. This will lift your buttock slightly. Gently release your stomach and return to the start position.Target Repetitions = 10
Lie on your back with your knees bent and feet flat on the bed. Slowly lift your hips off the bed as high as you can comfortably manage. Hold for 5 seconds and gently return lower back to the start position. Make sure the head and neck are kept straight to avoid strain on the neck joints.
Target Repetitions = 10
Exercise 6 - Lumbar Spine Extension
Lie on your stomach with your hands palm down next to your shoulders. Keeping your hips on the floor straighten your arms so your back is arched. Push back as far as you comfortably can. Hold for 5 seconds and gently lower back to the start position.
If you are not able to lie on your stomach stand with your hands on the small of your back and arch backwards as far as you comfortable can. Hold for 5 seconds and gently return to the start position. Target Repetitions = 10