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Back Exercise Program Guide

This document provides instructions for a series of back exercises. It recommends starting with 5 repetitions of each exercise and increasing over time to 3 sessions per day. Exercises include rolling the knees from side to side while lying down, the dead bug exercise involving opposite arm and leg movements, single-leg bridges while lying on the back, and lifting the upper trunk while lying face down. Safety guidance is given to avoid movements causing pain and bring on new pain.

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leen nasser
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57 views3 pages

Back Exercise Program Guide

This document provides instructions for a series of back exercises. It recommends starting with 5 repetitions of each exercise and increasing over time to 3 sessions per day. Exercises include rolling the knees from side to side while lying down, the dead bug exercise involving opposite arm and leg movements, single-leg bridges while lying on the back, and lifting the upper trunk while lying face down. Safety guidance is given to avoid movements causing pain and bring on new pain.

Uploaded by

leen nasser
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Personal exercise program

Back Exercises
Johns Hopkins Aramco Healthcare
Johns Hopkins Aramco Healthcare
Dhahran, Saudi Arabia
Provided by Lina ElSabbagh
Provided for
Training start date 2/9/2023
100.452 EXERCISES FOR THE BACK
The aim of these exercises is to help you move normally and safely.
The video shows the whole movement so do not worry if you can not do it all.

How many times and how often?


- Start with 5 of each.
- Add one or two more every few days.
- Try to exercise about 3 times a day.
- Be guided by your pain.

Stop these exercises if you feel they are:


- Making your symptoms worse.
- Bringing on new pain.
Video
0.249

Lie on your back with knees bent and feet on the floor.

Slowly roll your knees from side to side only as far as comfortable. Start with a
small movement.

Video
0.1509

Go for a short walk at a comfortable speed.


Personal exercise program
Back Exercises
Johns Hopkins Aramco Healthcare
Johns Hopkins Aramco Healthcare
Dhahran, Saudi Arabia
Provided by Lina ElSabbagh
Provided for
Training start date 2/9/2023

Video Dead Bug


0.43630
Start by lying on your back with your hips and knees bent to 90 degrees and
arms straight and pointing towards the ceiling. Flatten your lower back against
the floor.

Lower one arm towards the floor over your head and at the same time
straighten the opposite side leg. Bring the arm and leg back to starting
position and repeat with the other side.

Repeat times.
7.3617
1. Lie on back with your knees bent
2. Tighten your buttock and abdominal muscles to hold your spine stable in
neutral throughout the rest of the exercise
3. Relax your neck and shoulders as you lift your arms and feet off the floor
4. Slowly move your arms and legs up and down as shown without allowing
your spine to move
5. repetitions, times per day

Video Single-leg Bridge


0.42375
Lie on your back with knees bent.

Squeeze your buttocks, tilt your pelvis backwards. Lift your pelvis and
straighten one knee keeping your thighs in line. Bend the knee, lower the foot
on the floor and return to the starting position.

Note: Keep your pelvis horizontal and your lower back in a neutral position.

Repeat times.
Personal exercise program
Back Exercises
Johns Hopkins Aramco Healthcare
Johns Hopkins Aramco Healthcare
Dhahran, Saudi Arabia
Provided by Lina ElSabbagh
Provided for
Training start date 2/9/2023

Video
0.276
Lying face down.

Lift your upper trunk off the floor. Stretch your arms towards your heels and
"keep your neck long".

Repeat times.

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