Low Back Exercises

| Low Back Exercises

Low Back Exercise pose 1

| 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.

 

Bend your neck to one side bringing your ear closer to your shoulder. Hold this position for 2-3 second and then repeat on the other side.  You should not lift your shoulders.  Repeat for the number of repetitions and sets as prescribed 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.

 

neck-exercise-pose-1

| 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

| 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.

 

low back physiotherapy exercises

| 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.

 

Low Back Exercise pose

| 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.

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