,i!

MII

'.

eryand h' b"·' .' axnnumrecov.,. usedb .' di idi ." ". ·ey may be
. ..' re a llitationisreilched:··. .', .... .... Y: III Vi ualswho want apreventi '.'
. .... .' . .• . ..... . . progra.lll. to hel . " ... ve
.... '" ..... .._ . ..'" . . a ainst fu .' .. pprotect themselves
Stage1~AquteIPain Stage .... .... . .g. .• : ture episodes of backpain, Always
Stage 2-Subacl!te/Rec;overy Stage
Stage ~hrolllc/Rehabilitative
.
. ..'
. .., ac
t
. cons~tyom:doctorb~fore,yo1i begin any
~~e;c~se rogram, particularly if you have
surgery- or imultiple :episodes of
.
.

.St;>ge 1~cUte Pain-Stage ". .. previous.backpaln. Arthritis or some rnus-

(SIgp.sandSympt?ms). ' .•. ~lf~:~~~!o~can be aggravated bycer-
• Low back pain <: . ..... .'. ..- There are ~any exercises to :fit
• Hip pain . yOll{. specifiCnee?R Thef()lloWiIlg exercises
• Legpain . .. .. J~91)lI~some flexion (forwart\bending) and
· • slin....l.... ...· ·rx:t~nsIOn (backward. hending).They are
• p.'. ~gmu~(; e spasmde~~~ed torest?Te nonnalfunc1ion and
AntalgicIbentl posture mobility to the spine as well asto reduce the

.!~l;::~~~~=r::
: Mus~l~ weakness.. . .... . severityofthepaIn~ . ..'
···al·
'. .
on heels 0 t
Inability to
•AW!:val~db}' s~~, sta~Jn~es
starrd .
ordr;::~~~,,?:
bending, .coughing~.sneeztng, . "..tion.For example; if e:x:erclSlllg causes your
· Ds~ammulg .. _ _ _ . . pain to·inovet.owardsthespinean. rd away
·
.• iffic tvJ..m nsmg.' rrom
-r .• .' •• .
~;:
frc ...' are~sw h"·
. : . OIll
itheepainwas
ere. . .. -" ..... '.
previously
a SlttlllgorlymgpoSltl()n .. ·~eltj th.atls· ll~milly<~~ood~dic~tQr that the'
... ... ...:......•..: . ..,. . exerciseprograDlisC()~ctfOrytlJ1'If, .now-
Stage-2~UlJaqtte R~oyel'Y~rcq;c·'. .p-ver,9I~ exercise or atrl\1itytauses the pain .
... . Tl:lis'stagejs,whentb.~majori1yotsigns • . to moveawaYtr/).ill llf<,~pID"""".pei;baris
aD.dsylllptoiIl~fr"nltlieacute. stage have•.. '.incre3sethePili'i,ijtwe.;l~g; oflJ)lrtQt;Ic
. s'fbside<i,you;may c0rttmuetO eXperience . region;thi~is an: indjq~<!nthatt/i¢'exerdse
adult aching SertsaQOJlmyour [o""back, maybe irlc}'tre.;~oi. $e wrongp~s\tiOn for
hips .0£ legs~an.d.P9~S\~1y:diave ~·weaIc .Yi>urpar!i!#K t>rob!erh There may be ~
...reeling inthe \QWhacicQra g.m"ralfe~ling.inCre",,~ !It Rajri,durjng the initiajp"as~ .ot .
ofweekilessc Standingspc,pght.stttlug and .·""y .¢){erdsecThiS is cOlILl]lonand·slIi>WU·
risip'g.shduJ.dl?~ perfoi:n:l.(~d
WithoufHa:in~" subside after the first or second:ses~ion:,or
Sneezing ..and '·strairiijlg .slioul~ .not the exercise should bediscontmued.·
s
aggravate oi.ca~se 'you tc" have acute Consult your docwrif painpersiSi .
symptoms:
CAUTIO:\' •. .
s~ge~I-ChroniCReha~iIitatlve Stage No exercise.program should be~Tt:akimu,;.t#iiiut••
·•..>'YOUl will reach trnsleyelwhenmosl of the apprpI.laI, fnstTlu;ti.on and mQnitOrirtgot; your
doctor oFdziropractiC. '.' .' ." ."
the symptoms of theacl.lte· and subacute
stage have sllbsided, or)where' ma.~'llum
.. improvement in your {:ondition .has been.
";"qbtained,Long-term srrerigth.eJ.ling of the
. -- low back is essential . to maintain your
". - ., -

.. ' -progress. .. .
'. TIle following exercises are designed for
".:'
 "

EXf~rciseAC1.lte,Paln Stilg~~
I
!
f

EJ
i
f
1 1. SKIS
perSEr
F:TITIONS

i
J
,t
~
,
I .' s. Tllis .~ all imponmlt ~xerCisein that it reduces
! .' ..' . . . s~ess-.onth~ lower back, especially when you are sit-
J Lie llat{lDWe.fioof ina relaxed position. Bring your
1__ '.. 1IIlg()Ista.nc:ling. Yqu s~opIdJ~egIl ygurback, knees .
t right JQJ.e~ tqw~dY9~. chest, clasping your hands ., bent,he:idc°In!°rtfbl~ ~thpill()\\T' YouIi:J.aynotice a ..'
! around the,.lf.hee~,1'till.yo~ ~ghtlcnee toward your . spaC~bef:wel.m your l0'.1erpacJ(cllld~e st.i:ifuc<:ofdie .
1 ches tfirrnlY<lfidi-at tp.e,SaIIle nme, forcefiillystr~ght - . ..•.fl(}or. ~quee~e,;'.'YQ,~r_;:bMttocks,toge~er, tighten
I• e~. th~left l~g..,tlol(l!()t~e~tothiity>seconds:. Slowly
,relax..cReIJeatliarp:epioceduteWith ()pposite leg. Do as
. abdoJIllllw 1lluscIe~;aIid ~ey0ll.f
• slll<Ul°fyour bCl«;k
llUttdc::kSJintil.the
~ P:t"es~lIlg·fla,t.ag9ins~tlt~su,rta~e
i
.$ f!1~Y setsor rep~titiol1sasl'ec()lDlllended'byyour · ofthefloor~¥()lcl forte~tq;p.ve~o/,seggI:l,f.l$ ~d.slo\'V,.
~ Goctor.·'. ...:. '.' .', . • . .•. .:': ." ..., '•. · ~er:~~&O;:~~~fo~e~.ortepetipons ~ re'coD:J.-
t~
f ~;::e=~~~~;:;e~.:t~~::=
ExtensionuLying PrOne '. .:..
-,~
~movey~)lir~OdyinpoSltioDswbich1ueilotpainful.If'Y01ieXpe- ,. ". '. .' '.' ."
nence pam, 'dis~ontinDeexemse andoonSultY°w'doctor. 4a.'

. .
__ - -
Bridging.
A.~
.'
~.

:::-
';
"::':
.:

.":
..·

.-
.

".
',

~
"kUe f~ce (Jown ina resmlg position, n~iaxatidtai(e
2a.
~.,...t.J.~." .
, afew:deepbreatlistoreleasetheJensionm the lower
t back-Hold this position a few seconds until comfort-
~ able. . .

I~I~I
t

~
i
-1: '. ~...:: '.::a.."-. __
~
.~

i
t
'i" .- .

: '2a Tosrart the bridging exJ.f~ise,lie .on the floor With

._-'-
~ .
'. ~;i {
(--:f-£~.
tJrl ilaI.. knees bent andfeet flat on
floor. Pillow
LE~ y~~~h€ad'to prevent neck fr0Illcarching b~ck.

EJ
"----'
?
-e
i ,
ETITIONS
~~ .

:t. . 4b. Slideyour forearms forward ¥tilYo.ur el~ows Me

r·
o
:1- .:~~- ,
perpendicular to the floor. Then slowlyraise-your
upper body as
far as yo~- can-without increasing .
f " your.patn, Hold this positionfor~t l~ast30 seconds.
~
-['
'. Thisexercise should beperformed. only asmany.f
~ Ie times.asIndicated by yourdoctor,
-'0:,

+ ) N9~ibis~isd~ tostretcl. abdo~aoohip fl~rs.

l Note:.ExfenSioIl-exercises are usually:rri~rehelpful:jf "
backpain is wQl"sewhenyou sitar-bend forward.
...•.. Many people-find, th~ir<paiIl-is relieved.' by-per-
~; fonningextensio:ii.;eJS:etcises!~Often-: times .'.exercise
? programs are trial and error uIltil you find the correct
combination. ..' '{ .
'~.:.,
 =Bill 'liiIji!iI

~~~~1i~~/R~rv:S4tg¢
'l1t~t¥r:cise~aretohe~rmedinadditionto those SUggested
dUiiI~~arote~OfYOur
-.
condition.

· "'0'
DoftbleJ(lleetoChest caItSttetch
8. Stulrurigwit1lhan<ls

C
SEl'S '~EITIlONS ••
per SET agaihsfwall,l~ft fooi·.
. .
approximately ('!~gh:-';
."
'. .

teen inches behind

right foot, keepfug
5: Ue onthelloor heelflaton the 'floor
withyourknees: ••••••.0 .' '<"""">z <' andleft knee straight;
bent, feetoIi the : ..' . . . ". .slowly bend forward .
floorand arins'iltyotIisides:Bring both knees to chest, until you' feel vthe
clasping handsarouIidthekneesandptillingfumlY stretch-behind .the
calf. .·Hold.for··
towards your chest.Hold,forthiee to five seconds. three to five seconds,
Sl()wly relax. D() <lSJllanysets or repetitions as recom- release the .·tension.
mende<ibyyotif doctor. alldrepeatthree to
five . times. Repeat
with the opposite
leg. This '.'exercise-is
designed to release
tenslon'behind calf;

Abdolnfual
ToirlngExercise·····
6.
"'~ ~-~ 9.
6.1i~ .on Y~llrbac;k, your knees .bentwithfeet flat on .'
theflon!, arms atY0llrsides, palms down. Rais~your
left'legup<asfaraS' is c(nnf()rt:.ible. without over-
.stret~hing'Illuscles behind theleg.Retufll. left leg to
startingpositi()nan,drepeatfivetilIles~'Repeate:x:erdse 9, lie withI(neeshent . .Arp1sextended.RaiseyoUl"he~i
withriglllt Ieg~poasIIlanysetS OIrepetitions. as rec- andshouIdersfromtheflooruntil your hands tOt.l,ch
omIIlendedbYY~1lrdoctor. '.. .'.....•.. your kIlees.Holdf()I thiee seconds, slowly uncurland's .
relax, Doas'manysets or repetitions as-recommended '.
N'ote:Be·certain·.wccmtraCt·tb,~abdominalmuscles,whilekeeping . byyourdoctor. .... '. .. .'. ..,
the lower 'baclf; incontactWitiitheflooL TIIis. exercise wiD help the ..
m#sdesbehindyOur1lUgbs tobe more flexible., . .

v
","

totattlrJftercise . 1=I~'I per SET

10.

7'~~.·.~.
. .

SETS

-~: - -". . - .. ,: .:c., -

7:Li~:J1at oi1 yo-urha~k,,~s.atYoursides,paImsdown.

>. :.- : _. '. . :. •- :.: - .;. • .= .: __

.-.
10, .lie .onJTouI·. back\\1ithiY0tir b.lll1dsagclinsf your
Slowly raise one leg, brh,gin15tlf~raisedJegtowardtheoppo- thighs,I>lace~pil1()WUIldm:the sllulll.ofY0tAr backto
site side of the body until YOU tllcstretch. Return to neu- fe.el take up the space. RaiseY0tir legs so. that your thighs .
.t:ral position:. Repeat' ~'it1i.opp~'Slteleg"iJo. as many sets or willbeperp.endiculaiJo.theiloOJ:. Itmay·b.emore.cOlI1-
repetitions as recoIIIIDendedhy}<>,w: d.ostor. . . fortabletopla«.:ean.ot1qmari rinderyourkrleeswhen
doing this e.xeici.:ie.PushagaiIis~ YOlllthigllswih1i your
.'. Note: Never sttetch to the point of Pll:i.I'£ir :fuy~rclse Cimses pain' hands while at~esametime re~istiI1g with your
myour buttocks; paiJl,tingIing ornwhbi:u:s.s Ira. Y<JUrI<ogs~dori.ot thighs: no this for ten to tJ::t41:ysecori&: Slowlyrelax,
continue, the exercise. . .' Do as many sets or repetitions.as recommeiliietiIy..'
r your doctor, .' . '.
 .0

.·Exetcise._,Chr()lliclReh.atiititati-v~SV"l(Je·' .'
B~re·yo~lJetimk~pll>-~,~,~rtai~ y~u~~~~ilierii~~ftts:~aridc:cirefunr.Alltiw
tlutt th~
miisC~est~lOosen DP.l\rndheat orahottubsoakfor fiveto tenmmUteSpriorro begilmingdte ~~lnaybelp tOi"elaXtight~' .
.' miiscIe&-.·.·:.' c. . • .' .' .. ;. ". .' .' •. ." •. > _.... . ...~.. •... . .' .... ' '. .

- - . -
. Hamstring Stretch
-.~~

.1LIje·o~yoUr 'bac~, \Vithboth knees bent, .feet.flat 14/Jje oI1back,]mees.bent, feet flat on floor, do
not put h~d~ b~hirid bea(l; It-may be helpfttl.to
c

·.oqtijlefloor: BringoiieJcnee to the chest, .then .

'strrogliie;n it to the vertical position, pointingthe toe . ..ha\Te;S()ni~dn:¢hQldyouifeetfot support.Situp.to
ul?Watd~ fat a~p():ssillle.Bendlcn~e backtochest oneql1art¢r·of-a.sittii)gpositioriancl.holdforthree '.·
.. and return to.original position.Repeat with opposite to <fiveseconds. Slowlyielax; Do as many sets or '.
leg. Do as many setsorrepetttions . . . · iepetitlonsas're¢ommellded byyour doctor. ..•....' ..
asrecommended by-your . .
SETS IREPElTI'IONS
doctor. . 11.' pcrSET

· 14•..
SETS IREPElTI10NS
perSEI

:H~tri~gS!I"f!tch Sittinrg· ..
Prone Extension Exercise
'-.12 ':sn:~iJeways~~ri~~u~h,stre~ch out right leg flat

I I
'.'and I>lit left foo{~Ii fl~t Put left hand on left knee and SETS REPEI1TIONS
reach-forward . . 15 • per SET

." With :Y9Ur right SETS

.' handfoi the . . . . .
•..•.
t?es;ofcthe · "'. ,:.:. :-' ,.-' . ,,'- - .~ ,

nght:,.foot. -.--.".... -'-----

'ReacQ. as far · _' •..••..
, .•.......•• :' ••... '; r .•.. ~_' .•.

·<foiwa:rd ~yoti ..........

~ ~.
can <.without . . .

;. discomfort.
...F~l th~sttetch .'15~LWface down ~iifloor witl1l<irgepillow ~der
- behind.-the the hips and.lower part of the abdorrienLiftone
..right' i~'hold leg from the floor keeping the leg straight, hold for
. fotthree·tofive ... ••...'..• " ~-I . three .to flve seconds and slowly relax, Repeat
· seconds.s-and . .Nore::Be airtaJn to uudntaln the lUmbar curve using the other leg. Do as many sets or repetitions

r 7 r=~r
'" •.:;....
lean back to.·
wbendoiDgtbiseun:ise. Bend at the waist, not
at the ned< and ShoiJlders.
·as recommended by-your doctor. .'
::release . the tension; Repeat
13
r--,
~ Witli.saxjlc.Jeg fiv~Wne.s,
then ~ch<lnge' position arid" • e ioR
1461~
--r
'T{!peatWithopposite leg. .
. .
.... ~'-
.;.- . --1 I
i~~~k J ~
~.
' '.'

Side Stretching' '.' ('. ~ ~.~ .. ..

· :3. Standingwifubandsonhips, ~:
..

....
~~
;r. ··········;·0:::·
::2TId slowly to oneside, bending
Ga.'!: at me waist. Doriot flex hip or. 16. Lie face down Oil thefl~o-r·With a pillowunder
};r;ee.E-:1it:! for three'tofiveseconds, "1-'11 .~ your hips and the lower p~()fyour abdomen,
?e"?..ltT :~ TIe!1- ' Place your handsbehind your hips and lift .your
~~ _-,,_.::. _ 'I . . ,
SETS-;"· In .•.•
n~n. •.T•••• i head and shouldersfrom. the flock You must be
;{ cautious not to raise yourbodyhigh enough to
'I-

~
,
~~~I....'
,~
~;~:1::;:
, ~.:Thj-t.t-nended
cause pain ill. your lowerback, Hold-for .three .to
.',five seconds, slowly relax arid resume resting pos~-
...tiori.po as many sets or: .repetitions as>recom-
,:IIl~ndc;:d by y?ur90$?r... .
t

~,
~

.:.\".

siae~i.eiLiftS CI~I . .. ..
'

-> Cat Curl Exercise

:::s.", =->~
), .~.. .
4iji!'
.
, r _ ;~

SETS REPETlTlONS •.
. '. ;.
perSEf
17. Lieon your right side, raise left leg to as near a .
..verticalpositionaS possible,repeat five times, Lie on left -

sideandrepeattheexerciseraisingriglit leg. Do as many

setsor repetitionsas recommendedby your doctor.

BackStrengtltTrailiing

'19~AssJrne ~ kneelingposition,restlngonyottr
'. hands and knees. Arch your back like a tat, mop
your .head.at.the sametirne.Then, .aSilhi~trated.
reversethearchbybringing)up.Y01Ili: head -.and·
forming.a "U" withyourspine.poaslllanyset~or
repetitions as-recommended byyour dq¢t0r'"

ObliqueAl)d~fuJJ1aJ.b&rI(".
2()~ ,.

)
...

18. OnhandSaudlmees,di-aw one'fueetolwanfdiest/

flexillgt:rimk;md·neck ·at'sanuf·tirrle. .Then ~WirigJeg.·.
"back-to the outstretched'poslticn, e~encling:I1eckand
.back at the same-time; Do',Iiofextend the raised leg'.
higher then leveLWith floor:Repeatvvith other leg. Do
as many.sets or tepetition,SasJ:t'!cotiiinended by your
doctor.····· .: ' _- .'

20. Lie-en baCk.knees~~Ilt,feethat~n the floor,

hands >behind neck. B~#) rotate-your torso
from aflat po 5 itiou\\ithyour right elbow reaching
to the.left side as iil~ted.Hold for three to five
seconds and then slowly relax. TurniI:ttheoppo-
site direction and repeattheexercise.Slowlyielax
back to the neurralpositloru'Doas many sets or
repetitions as recommendedbyyour.doctor,
 Standing Rxt~risionExercise
. .
- ~... . .

::.=.: 1]; ~..£; oown wrth hands positioned toliftyour 22.StaJld"¥-tl;tJ~ets.ligh!1y~p~Place your hands inthe
'7::~'.?i~~..~aighten your elbows and push the top small of your back with yoirrfingers resting comfortably
::2£ ;A :,~;E nc~' as far as you can without experi- on your hips; Bend your body backward at the waist as far
"';"~~~F..i:kit2lb.j. Maintain this position for a few as you-can, using your hands to help you extend (22.).
T;~=''''.tis "'7"T..;?€len lower yourself to the floor as in the Hold forfivecsecondsandreturn slowly to the starting
:;-y.¥i;;>~~4:;:;--fun'. Each time you attempt to do this .position: It isjmportantthat'ycu keep your knees straight.
so
,'.
~ ~~j:;e C:T~ raise your upper body a bit higher Each time you repeat this exercise, try to bend backward
. !:';'-z ''1ZC£ s8.~"mded as:far a5.YQu can.comfortably a littlefurtlJer~TPis\'Vill:'often helpinrelieviJ:lgacute back
r·~}.;-::.., 'frY :D maintain this position for ten to pain. 'Ihestanding'extensionis not quite as effective as.
7'~~::;,~ ~ZfrD.ris and notice'if the pain is reduced. Do the Lying Extension Exercise (21.), but can be used when
~. BF.:::':i~i:G:Dr repetitions-as recommended by your you are unable-to lie down, The standing extension exer-.
:;:--t:::~:;:. cise is.excellent todo whenyou have beenina forward'
position,' as astretching exercise: Do as many set or repe-
titions 'as recommended by ~our doctor. .
~l~ , .
...
6~ rf . ...., ..
' ==---::::::~. I SErS IREPETITIONS
....:::'J-~L
~~ ..' .
"'~Cr..,,) ? A "__ ~ per SlIT

22.

.
~)l·b'
,,,'"

2Ie.
EL:J SErS~Jj

23a;Stand with your back against a wall, SETS IREPETITIONS •.

. perSET
and position your feet approximately one
foot away from the wall, and slightly
apart. Relaxyour shoulders. .
23b. Slowlysink straight down to
·~.~A, about a 45 degree angle and hold
for approximately twenty seconds.
Slowlyslide back up the wall. Do
as many sets or repetitions as rec-
ommended.byyour doctor. .
This exercise isdeslgned to
strengthen your muscles which.
should be used when lifting: the .
. hanistring,buttock, and quadrl-
-.ceps muscles. It wiIl help you .
strengthen.thismuscle group,
which should be used; instead
of your lower backmuscles, 11
whenyou are lifting heavy
()bjects....·· ...,.