Information for those with serious back problems If you have a very serious back injury or back problem you should work with a physical therapist. You should never try to exercise your back yourself without first learning the proper exercises. If you try it on your own you may end up hurting your back more. A physical therapist will guide you through the proper back exercise that you should be doing and teach you how to exercise without aggravating an injury or increases your pain.

1. Information for Those with Serious Back Problems
If you have a very serious back injury or back problem you should work
with a physical therapist. You should never try to exercise your back
yourself without first learning the proper exercises. If you try it on your own
you may end up hurting your back more. A physical therapist will guide
you through the proper back exercise that you should be doing and teach
you how to exercise without aggravating an injury or increases your pain.
Many physical therapists teach their patients how to identify when their
spine is in a neutral position, or in a position that causes them the least
amount of pain, and then they work with the patient to teach them how to
keep their spines in that position through back exercise. In addition, if a
patient is suffering from a degenerating or herniated disc a physical
therapist can teach the patient what type of back exercise to do to relieve
the pain.
Only you know if your back
pain is severe enough to seek
out the aid of a physical
therapist. Many times a visit to
your general physician can
clear the question up in your
mind. A doctor will be able to
recognize if you are capable
of exercising your back on
your own or if you should
have the assistance and
guidance of a physical
therapist.
BASIC LOWER BACK EXERCISE PROGRAM
If you suffer from lower back pain or have had lower back surgery in the
past, your doctor will most likely recommend a regular lower back exercise
program. Lower back pain is never to be taken lightly, and so it is

2. important that you review any recommended back exercise program with
you doctor until you are confident that you can perform each exercise
correctly.
Performing back exercises, or any exercises, incorrectly can actually
cause strain on your back. Remember that no lower back exercise should
cause you pain. Below are a few exercises that your doctor might
recommend for your lower back exercise program.
Knee Hug
This part of your lower back exercise program is great for stretching the
lower back muscles. Lie flat on your back and bring your knees to your
chest, keeping your legs together. Roll your chin to your chest and wrap
your arms around your legs. Hold this pose for about fifteen seconds, and
then release.
Elevated Stretch
Add this exercise to your lower back exercise program to help strengthen
your lower back muscles. Get onto your hands and knees on the floor.
Raise your right leg and left arm so that they are parallel to the floor. Hold
this pose for two seconds, and then slowly lower your arm and leg to the
resting position. Repeat using your left leg and right arm. Repeat,
alternating arms and legs, approximately ten to twelve times.
Lying Stretch
This lower back exercise is similar to the elevated stretch, but performed
lying face down on the floor. Begin by lying face down on the floor, and
then raise your right leg and left arm upward as far as is comfortable. Hold
this pose for ten to twelve seconds, and the slowly lower your arm and leg
to the resting position. Repeat using your left leg and right arm. Repeat,
alternating arms and legs, approximately ten to twelve times.
Back Extension
You need the aide of a couch to perform this lower back exercise. Lie face
down on the floor and hook your heels under a couch or chair. Slowly lift
your chest up off the floor as high as possible. Do not go too far as to
make the pose uncomfortable. Be sure to keep your arms straight at your

3. sides and do not push your arms against the floor. This exercise helps
strengthen your lower back muscles.
Cat and Camel
This lower back exercise gets its name from the look of the two main
poses held during this exercise. Begin by getting on the floor on your
hands and knees. Relax and slowly allow your lower back to sink towards
the floor, arching your back. You may want to slightly raise your chin for a
little help. This is the cat pose. Hold this pose for a few seconds, and then
raise your lower back towards the ceiling, rounding your back. You may
want to slightly lower your chin towards your chest for a little help. This is
the camel pose. This lower back exercise is great for stretching the lower
back muscles.
Tail Wag
This fun lower back exercise might seem silly at first, but it will help loosen
your lower back muscles. Start by getting on your hands and knees. Keep
your neck relaxed, looking towards the floor. Slowly move your right hip
sideways towards your right shoulder. Return to the starting position, and
then slowly move your left hip sideways towards your left shoulder. Be
sure to keep your shoulders straight and still, and do not arch or round
your back. You should feel like you are wagging your tail!
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