Valley OB Occupational Therapy

Lower Back Exercises: Simple

Strengthening the back, and abdomen muscles can decrease the chances of
increased pain.
Bird Dog: Begin on all fours, knees hip-width
apart and under the hips, hands flat and shoulderwidth apart. Squeeze your abs by pulling belly
toward spine. Keep the spine neutral, without
arching the back or rotating the hips, and extend
your right leg back. Hold for two to three seconds
or as long as you can maintain form. Repeat five
to six times on each side.
Modify: stand against the wall with feet shoulder
width apart. Place hands flat on the wall and lift
leg back while keeping leg straight. Hold for 2-3
seconds.
Hip Bridge: Lie on your back, feet flat and hipwidth apart, arms relaxed, and knees bent.
Squeeze your buttocks as you lift your hips,
creating a straight line from the knees to the
shoulders. Hold for a slow count of two, then
lower slowly. Build up to 10 to 12 repetition.
Modify: Find a chair with arm rests and sit with
your feet flat on the ground. Put your forearms
and back on the arm rest and back of the chair.
Lift your hips toward the ceiling slowly and hold
for 2-3 seconds, and then lower very slowly.
Cat Stretch: Position yourself on your hands and
knees (A). Slowly let your back and abdomen sag
toward the floor (B). Then slowly arch your back,
as if you're pulling your abdomen up toward the
ceiling (C). Return to the starting position (A).
Repeat three to five times twice a day.
Modify: sit tall in a chair with feet flat on the floor.
Puff your chest toward the ceiling, then arch your
back while you push your shoulder forward.

Valley OB Occupational Therapy