Low Back Exercises

| Core Activation:

 Position:

Lie down flat on the back with both knees bent. Keep a folded towel under the lower back.

 Exercise:

Press the towel with your lower back while continuing to breathe. Hold for 2-3 seconds and then release.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Dead Bug:

 Position:

Lie flat on the back, breathing normally.

 Exercise:

Bend your hip and knees in 90 degrees of angle and shoulder 90 degrees to the floor. Hold this position for few seconds, as advised by your physiotherapist.

| Partial Crunches:

 Position:

Lie flat on the back with both knees bent. Keep hands held together or crossed over the chest.

 Exercise:

Lift the upper shoulder off the bed and simultaneously breathe out. Hold for 2-3 seconds. Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Side Leg Raise:

 Position:

Lie on one side with the body aligned in one straight line. You can keep the lower leg folded for stabilization.

 Exercise:

Lift the upper leg for about 30-35 degrees, hold for 2-3 seconds and then relax.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Adductor Strengthening:

 Position:

Lie flat on the back with both knees bent and feet flat on the bed. Keep a towel or a ball in between the knees.

 Exercise:

Squeeze the ball with 40%-50% of your force. Hold for 2-3 seconds and then release.

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| Reverse Straight leg Raise:

 Position:

Lie on your tummy facing down, breathing normally.

 Exercise:

Lift one leg off the bed for about 10-20 degrees, hold for 2-3 seconds and relax. 

Repeat for the number of repetitions and sets as prescribed by your physiotherapist.

| McKenzie Extension:

 Position:

Lie on your tummy in such a way that your elbows are supported on the bed. Breathe normally.

 Exercise:

Hold the position for 4-6 minutes.

Repeat for the number of repetitions as prescribed by your physiotherapist.