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Most services are covered by the Ontario Health Insurance Plan (OHIP)
WILDERMAN MEDICAL CLINIC
Exercises For Back Pain
These exercises are low-impact and promote keeping the spine slightly flexed, which may be more comfortable for those with facet joint impingements. To receive maximal health benefits, aerobic exercise should be done at a moderate intensity for 30 minutes, 5 days per week.
* Note: If you experience any pain while performing these exercises, stop and move on to the next exercise.
Strengthening Exercise Recommendations
Mechanical Lower Back Pain Pattern 1
Supine Lie
Lie on your back, your knees and head resting on pillows.
Rest for a minimal amount once or twice a day.
Prone Lie
Lie on your stomach and use three pillows to support your hips. You may also support your head with a pillow.
Lay on your stomach without any pillows if that feels best.
Rest for a minimal amount once or twice a day.
Knees to Chest
– Lie on your back with your knees bent and feet flat on the floor.
– Slowly, bring your knees up towards your chest.
– Bringing the legs up one at a time makes it easier.
– Wrap your arms behind your knees and pull toward your chest.
Hold for a minimal amount once or twice a day. Repeat up to twenty times if able.
“Z” Lie
– Lie with your back flat on the floor and support your head with a pillow. You may support your buttocks with a pillow.
– Place your feet on a chair with knees bent at more than a 90-degree angle.
Rest for a minimal amount once or twice a day.
Lumbar Roll – Sitting
Use a straight-back chair and lumbar roll to support the curve of the back.
Rest for a minimal amount once or twice a day.
Lumbar Roll – Night
Use a lumbar night roll under mid-back (OR between your hips and your ribs) when sleeping to support the curve of the back.
Sloppy Pushup
– Lie on your stomach with your hands on either side of your head.
– Keep your lower body on the floor and use your arms to slowly raise your upper body. Your hands may need to be positioned above your head to fully extend your elbows. Your pelvis should remain on the floor.
– Keep your back muscles relaxed.
– Move slowly up. Lock elbows. Sag back down. Do not hold the position. OR. Hold the position until tired.
Mechanical Lower Back Pain Pattern 2
“Z” Lie
– Lie with your back flat on the 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 your buttocks with a pillow.
Rest for a 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 the 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 your knees if necessary.
– Place your hands around your knees and pull gently to your chest. Press your back firmly against the 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.
Mechanical Lower Back Pain Pattern 3
“Z”: Lie
– Lie with your back flat on the floor. Support your head with a pillow. You may also support your buttocks with a pillow.
– Place your feet on a chair with your knees bent at more than a 90-degree angle. You may support your buttocks with a pillow.
Rest for a minimal amount once or twice a day.
Prone Lie
Lie on your stomach and use three pillows to support your hips. You may also support your head with a pillow.
Lay on your stomach without any pillows if that feels best.
Rest for a minimal amount once or twice a day.
Prone Lie on Elbows
– Lie face down on the floor or bed.
– Bend your elbows and relax.
Rest for a minimal amount once or twice a day.
Rest on Hands and Knees
– Kneel on your hands and knees on the floor or bed.
Rest for a minimal amount once or twice a day.
Lumbar Night Roll
Use a lumbar night roll under mid-back (OR between your hips and your ribs) when sleeping to support the curve of the back.
Lumbar Support When Sitting
– Use a straight-back chair and lumbar roll to support the curve of the back.
Rest for a minimal amount once or twice a day.
Mechanical Lower Back Pain Pattern 4
Single Leg Abdominal Press
– Lie on your back with your knees bent.
– Keep your back in a neutral position and tighten your abdominal muscles.
– Lift one leg so your knee and hip are at a 90-degree angle.
– Press one hand against your knee while pushing against your hand. Keep your elbow straight.
Hold for a minimal amount of seconds. Return to the starting position and repeat with your opposite leg. Do minimal repetitions to start, complete a maximum of 20 repetitions.
Pelvic Tilt
– Lie on your back, knees bent, arms on your chest or at your sides.
– Place your feet flat on the floor, hip-width apart, with your knees slightly closer together than your feet.
– Tighten your abdominal muscles.
– Press the small of your back against the floor, causing the front of your pelvis to tilt forward.
Hold for a minimal amount of seconds, and then relax. Do minimal repetitions to start, complete a maximum of 20 repetitions.
Sitting Flexion
– Sit with your feet flat on the floor, about hip-width apart.
– Lean forward to rest your stomach on your lap. Allow arms and head to hang near feet.
Hold for a minimal amount of seconds. Do minimal repetitions to start, complete a maximum of 20 repetitions.
Cat and Camel
– Kneel on your hands and knees.
– Arch your back, letting your head drop slightly.
– Keep your abdomen and buttock muscles tightened.
Hold for a minimal amount of seconds.
– Let your back sag toward the floor while keeping your arms straight and your weight evenly distributed between your legs and arms.
Hold for a minimal amount of seconds. Do minimal repetitions to start, complete a maximum of 20 repetitions.
Partial Sit Up or Crunch
– Lie on your back with your knees bent, feet flat on the floor and your arms crossed over your chest.
– Using your lower stomach muscles, raise your head and shoulders slightly until your shoulder blades are just off the floor. You may not be able to get up this far at first.
Hold for a minimal amount of seconds. Relax. Do minimal repetitions to start, complete a maximum of 20 repetitions.
WILDERMAN MEDICAL CLINIC
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