Mechanical Lower Back Pain Pattern 2

ā€œZā€ Lie

Z Lie -Wilderman Medical Clinic

  • Lie with your back flat on floor. Support your head with a pillow.
  • Put your feet on a chair with your knees bent at more than a 90 degree angle.
    You may support buttocks with a pillow.

Rest for minimal amount once or twice a day.

Knees to Chest

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Slowly, raise one knee to your chest and slowly raise the other to meet it. If comfortable, bring both knees up to chest.
  • Wrap your arms behind your knees and gently pull both knees toward your chest.

Hold for a minimal amount once or twice a day.

Sitting Flexion

  • Sit with your feet on the floor about hip-width apart.
  • Lean forward to rest your stomach on your lap. Allow your arms and head to drop and hang between your knees.
  • With your hands on your knees, use your arms to raise your upper body.

Hold for minimal seconds. Do minimal repetitions to start, complete a maximum of 20 repetitions.

Trunk Flexion Stretch (sustained flexion)

  • Kneel on your hands and knees.
  • Tuck in your chin and arch your back.
  • Slowly sit back on your heels, dropping your shoulders towards the floor.

Hold for minimal seconds, and then relax. Do minimal repetitions to start, complete a maximum of 20 repetitions.

Knees to Chest Stretch

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Raise one knee to your chest and slowly raise your other knee to meet it. Use your hands to lift knees if necessary.
  • Place your hands around knees and pull gently to your chest. Press your back firmly against floor by flexing your stomach muscles.

Hold for a minimal amount of seconds, and then relax. Do minimal repetitions to start, complete a maximum of 20 repetitions.

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