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cTrunk Flexion Stretch (sustained flexion):
- Kneel on hands and knees
- Tuck in chin and arch back
- Slowly sit back on heels, dropping shoulder towards floor
Hold for _____ seconds, then relax.
Do _____ repetitions.
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c Knees to Chest Stretch:
· Lie on back with knees bent and feet flat on
floor.
· Raise one knee to chest and slowly raise the
other to meet it. (Use hands to lift knees if
necessary)
· Place hands around knees and pull gently to
chest. Press back firmly against floor by
flexing stomach muscles.
Hold for _____ seconds, then relax.
Do _____ repetitions.
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Your health care provider may recommend other exercises and stretches. Please see General Recommendations for Maintaining a Healthy Back: Patient Information.
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When standing up, reduce unnecessary load on the spine by using your arms on your thighs to push your upper body into an upright position.
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Avoid extension: Do not bend your back backwards. This may cause you more pain.
Comments
Symptoms
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Pain is worse in the lower back and may spread to buttocks or legs
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Pain is always intermittent.
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Pain is worse when bending backward and when standing or walking for extended periods.
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Pain may be saved by bending forward or sitting.
Positions and Exercises
The following positions and exercises can be done at home to rest your back and reduce pain. Your health care provider will check the boxes next to the positions and exercises recommended for your condition.
c “Z” Lie:
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Lie with back flat on floor, head supported by a pillow.
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Put feet on a chair with knees bent at more than a 900 angle. (May support buttocks with a pillow.)
Rest for _____minutes every _____hour(s).
c Knees to Chest:
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Lie on back with knees bent and feet flat on the floor.
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Slowly, bring knees up toward chest. Bringing the legs up one at a time makes it easier.
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Wraps arms behind knees and pulling toward chest.
Rest for _____minutes every _____hour(s).
c Sitting Flexion:
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Sit with feet flat on the floor about hip-width apart.
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Lean forward to rest stpmach on lap. Allow arms and head to hang near feet.
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With hand on knees, use arms to raise upper body.
Rest for _____minutes every _____hour(s).
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