Contents Foreword... 3 1. Bottom to Heels Stretch... 4 2. Knee to Chest... 5 3. Knee Rolls... 6 4. Abdominal Crunches... 7 5. Back Extensions... 9 6. Pelvic Tilts... 10 7. Wall Sits... 11 8. Bridging... 12 www.strongerlumbar.com Page 2
Foreword The following exercises are effective at relieving lower back pain, and they are so simple that they can be done by practically anyone, even from the comfort of your own home. Not only will they relieve lower back pain, but they will also strengthen the lumbar region, preventing further complications in the future. When will the positive results of these exercises begin to show? This all depends on how often you perform these exercises and the extent of your lower back pain. You should aim to perform these exercises at least twice a day (for 8-12 reps each time) and its effects will become apparent within 2 weeks. Bear in mind, the road to recovery is a gradual process rather than a means to an end. It s also important to note that proper management of diet and exercise should be ongoing in order to live a healthy and happy life. Always keep your surroundings clear when performing these exercises, and if you ever feel like you re in too much pain, take a break and resume once you feel better. If you have any questions, you can get in touch with us at sales@strongerlumbar.com All the best, The StrongerLumbar Team www.strongerlumbar.com Page 3
1. Bottom to Heels Stretch Get down on all fours where your hands are just above your shoulders, and your knees are under your hips. Your pelvis should be at a 90 angle, and your back and neck should be moderately straight. Gradually move your bottom back towards your heels, and then hold the position for 2 seconds, and return to the starting position. Do not lock your elbows at any point during the exercise to avoid elbow pain. Avoid going all the way back to your heels if you have a knee problem or any conditions that causes too much strain. You should only stretch as far as you feel comfortable. www.strongerlumbar.com Page 4
2. Knee to Chest Lay on the floor with your knees bent and your feet flat on the floor. Slowly bring one knee towards your chest while still keeping your other foot and lower back flat on the floor. Hold this position for 10-15 seconds, then return to the starting position and repeat with your other knee. You can keep your arms by your sides while performing this exercise to maintain balance, or use them to help support your knee when lifting it. Avoid bringing your knee all the way to your chest if it causes too much strain. www.strongerlumbar.com Page 5
3. Knee Rolls Lay flat on your back with both knees together and bent at a 90 angle. Fully extend both arms outwards and keep them straight to maintain balance. Roll both knees to one side while keeping the rest of your body still. Hold the position for 2 seconds, then return to the starting position and repeat for the other side. Place a small pillow or cushion under your head for better comfort and less neck strain. Keep your upper body relaxed while performing this exercise. www.strongerlumbar.com Page 6
4. Abdominal Crunches Lay flat on your back with both knees together and bent at a 90 angle. Cross your arms over your chest or place your hands on your upper thighs. Lift your shoulders off the floor slightly and you should begin to feel your abdominal muscles tighten. Lower return to the starting position and repeat. www.strongerlumbar.com Page 7
Place a small pillow or cushion under your head for better comfort and less neck strain. The correct form will prevent excessive strain on your lower back. Your neck should not bend forward while performing this exercise. It should be aligned with your shoulders while you re looking up at the ceiling. www.strongerlumbar.com Page 8
5. Back Extensions Lay on your stomach and your forearms, with your hands flat on the floor and elbows bent at a 45 angle. Look down at the floor and keep your neck straight. While keeping your neck straight, use your forearms to push upwards so that your elbows are bent at a 90 angle, and your back is arched. Return to the starting position and repeat. Keep your hips on the floor at all times when performing this exercise. Don t bend your neck upwards, keep it straight. www.strongerlumbar.com Page 9
6. Pelvic Tilts Lay flat on your back with both knees at no more than shoulder width apart, and bent at a 90 angle. Keep your arms straight by your sides. Tighten your abdominal muscles and gently press your lower back into the floor. Tilt your pelvis towards your heels and you should feel a slight arch in your lower back. Hold this position for 3-5 seconds, then return to the starting position and repeat. Place a small pillow or cushion under your head for better comfort and less neck strain. Only your hips and pelvis region should be pressed down when performing this exercise not your feet, shoulders or neck. www.strongerlumbar.com Page 10
7. Wall Sits Stand with your back flat against the wall. Slowly lower yourself by sliding your back down the wall until your knees are slightly bent. Hold this position for 5-10 seconds and slide yourself back up, returning to the original position, then repeat. Only go as low as you re comfortable with. You knees should never be bent at more than a 90 angle. www.strongerlumbar.com Page 11
8. Bridging Lay flat on your back with both knees at no more than shoulder width apart, and bent at a 90 angle. Keep your arms straight by your sides. Gently thrust your pelvis upwards off the ground until your hips and back are straight. Lower your pelvis back down to the original position and repeat. www.strongerlumbar.com Page 12
Place a small pillow or cushion under your head for better comfort and less neck strain. Your can dig your heels into the floor and lift your toes slightly when performing this exercise for more stability and focus to the glutes. You can also place a medium sized ball between the knees to help stabilise the hips a bit more. www.strongerlumbar.com Page 13