Professional Documents
Culture Documents
General Instructions your condition improves, but stop when fatigued. If your
Your best back support is derived from your own back muscles are tight, take a warm shower or tub bath
muscles! Faithful performance of back exercises often before performing your back exercises. If the pain
avoids the necessity of an external brace or corset. diminishes as you repeat an exercise then the exercise
Back muscles can give you all the support needed if you is the correct one for your condition. On the other hand
strengthen them by routine performance of prescribed if you repeat an exercise and the pain worsens, this
exercise. exercise should be discontinued.
Standing and walking Stand upright and bend backwards as you Sleep on a firm mattress. With acute Try to avoid fatigue caused by
cough or sneeze. back pain, lie on your back with a work requiring long periods of
Try to point toes straight ahead pillow under your knees and head. standing. Flex hips and knees by
when walking; put most of your often times, rolling a towel lengthwise placing a foot on a stool or bench.
Sitting
weight on your heels; hold your and fastening it around your waist can Avoid standing with excessive
chest forward and elevate the front increase the comfort of your back lordosis (too much of a hollow in
of the pelvis as if walking up an while sleeping.
Correct Incorrect
Correct Incorrect
Sleeping Working-Standing
Coughing / Sneezing
EXERCISES
3. The Curl 6. Leg Raising
Lie on your back with knees bent. Feet
Flexion flat on the f loor. Adopt the pelvic tilt
Lie on your back with one hip and
knee bent and one leg straight on
General Comment floor. Adopt pelvic tilt (Exercise #1).
Stay as active as possible. Muscles Keeping knee of straight leg tight,
tighten and stay in spasm if they are raise this leg slowly to level of bent
not allowed to stretch.
1. Pelvic Tilt
Lie on your back with knees bent and c) Starting position. Lie on your
feet flat on floor. Press the small of your stomach, chin resting on the floor
(1). Then put hands under your
(Exercise #1). Bring your knees to
shoulders. Now straighten your
your chest. Tuck your chin down onto
your chest. Keep your arms straight at
your sides and slightly raised. Curl
yourself up, aiming your forehead for
your knees. Repeat six times.
4. Knee Raising
Lie on your back with knees bent. Feet knee then lower it slowly to the
flat on the floor. Grasp both knees and floor. Repeat exercise six times with
each leg.
back against the floor and tighten your
stomach and buttock muscles. Do not 7. Extension
push with your feet-all the pull should
come from your abdominal muscles. General Comment –
This should cause the lower end of the Recent clinical experience at the
pelvis to rotate forward and f latten your Canadian Back Institute has
back against the floor. Hold for six demonstrated that the following elbows and push up upper part of
seconds; relax for six seconds. Repeat extension exercises are often body as far as pain permits (2). Keep
six times. When learning this exercise it helpful in alleviating discogenic the pelvis, hips and legs completely
is often helpful to place a hand in pain. Repeat these exercises at two relaxed. Try to extend your back as
hollow of your back to feel the small of hour intervals, six to eight times per much as possible with your arms as
your back pressing in towards the floor. day. straight as possible. Hold position for
pull them as close to your chest as 2 seconds. Return to starting
possible. Hold for three seconds then position. Repeat 10 times.
2. Cross-Arm Knee lower them slowly until both feet are a) Lie on your stomach on the floor,
on the floor. Be sure to keep the small arms at your side and head turned
Pushing of your back flat against the floor as d) Starting Position. Stand with feet
to one side. Now make a conscious
your legs return to the starting position effort to relax the muscles in your shoulder width apart. Place hands in
and relax. Repeat six times. hollow of your back, fingers pointing
backwards (1). Now bend
5. Head Raising backwards, at the waist, as far as