lower back strengthening exercise

1. Lower Back Pain

2. Static back – Duration: 5-10 minutes
How to do it:
Lie on your back with both legs bent
at right angles on a chair or block
You can just rest your hands on your
stomach or lay your arms out at the side
below shoulder level, palms facing up
Breathe from your stomach. Let the
lower back relax.
Hold for 5-10 minutes

3. Static Extension – Duration: 1 Minute
How to do it:
Kneel with hands on the floor positioned
under your shoulders
Let your back and head relax towards the
floor
Let your shoulder blades come together, and
make sure there is an arch in your back
Keep the elbows straight but shift your hips
forward 6 to 8 inches so they are not aligned
with the knees.
Hold 1-2 minutes

4. Supine Groin Stretch – Duration: 10 minutes per side
How to do it:
Lie on your back with one leg resting on a chair,
knee bent at 90 degrees, while the other leg is
extended straight out and resting on the floor
Make sure both legs are aligned with the hips
and shoulders
The foot of the extended leg should be propped
upright to preventing it from rolling to one side
Hold 10 minutes then do it on the other side

5. Modified Floor Block – Duration: 6 Minutes
How to do it:
Lie on your stomach with your forehead on
the floor — your feet should be pigeon toed
Rest your elbows on books or blocks so that
your hands are in the “don’t shoot!” position
Make sure your shoulders are level — breathe
deeply and relax the upper body
Let your bodyweight naturally fall into the
floor
Hold 6 minutes

6. And 7-MINUTE
STRETCHING
ROUTINE

7. #1 Hamstring wall stretch
How to do it:
Lie face-up on a carpeted floor (or on a
folded blanket for padding), positioning your
body perpendicular inside a doorframe. Bend
your right leg and place it through the door
opening. Bring your buttocks as close to the
wall as possible and place the heel of your
left foot up against the wall until it is nearly
straight. Next, slide your right leg forward on
the floor until it’s straight, feeling a stretch in
the back of your left leg. Hold for 30
seconds. Repeat twice on each side.

8. #2 Knees to chest stretch.
How to do it:
Lie on your back with your feet flat on the floor and your knees bent. Use your hands
to pull your right knee to your chest. Next, try to straighten your left leg on the floor.
While keeping your right knee held to your chest, continue the stretch for 20 seconds,
then switch sides and repeat. Finally, do the stretch by holding both knees to your
chest for 10 seconds.

9. #3 Spinal stretch
How to do it:
While on the floor with your left leg extended
straight, pull your right knee to your chest (as
in exercise #2), then put your right arm out to
the side. Next, use your left hand to slowly
pull your right knee toward your left side so
that your right foot rests on the back of your
left knee. Finally, turn your head toward your
right side. Hold for 20 seconds, then reverse
the movements and repeat.

10. #4 Gluteal (buttocks) stretch
How to do it:
Lie on your back with your feet flat on the floor and your knees bent. Cross your right
leg over your left, resting your right ankle on your left knee. Next, grab your left thigh
with both hands and bring both legs toward your body. Hold for 30 seconds, then
switch sides and repeat.

11. #5 Hip flexor stretch
How to do it:
Kneel on your right knee (use a thin pillow for comfort) with your left leg bent 90º in
front of you and your foot flat on the floor. Place your right hand on your waist and
your left hand on top of your left leg. Inhale and then, on the exhale, lean forward into
your right hip, feeling a stretch in the front of your right hip. Hold for 30 seconds, then
switch sides and repeat.

12. #6 Quadriceps stretch
How to do it:
While standing, hold on to the back of a sturdy chair with your left hand for balance.
Grasp your right foot with your right hand and gently pull your right leg back and up,
with your toes pointing upward. Be sure to keep your right knee close to your left leg.
Hold for 30 seconds, then switch sides and repeat.

13. #7 Total back stretch
How to do it:
Stand arm’s length in front of a table or other sturdy object and lean forward with
knees slightly bent so that you can grasp the table edge with both hands. Keep your
arms straight and your head level with your shoulders. Hold for 10 seconds.

14. Next, stand up straight with your left hand in front of you. Bring your right arm over
your head with elbow bent, then bend your upper body gently to the left. Hold for 10
seconds, then switch sides and repeat.

15. Thank you..!