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Relieving Exercises

These instructions are only intended as a guide. Those who self-diagnose and self-treat with home exercises do so at their own risk. Before beginning any exercises, learn how simple movements can alleviate back pain by visiting the anatomy library on this web site.

Here are some exercises you can do at home to help relieve back pain.

Press Up: Sphinx Press Up Sphinx Position  

Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the position shown here, also known in Yoga as the Sphinx position.

 
Superman Superman

Start by lying on your stomach with face down. Raise your shoulders and hold yourself up with your arms extended in front of you. Hold for 30 seconds, then return to starting position. Repeat exercise ten times.

 
Standing Back Extension Standing Back Extension

This exercise can be done at work or any other place where doing a press up on the floor is impractical. Start with hands on low back. Slowly arch backward as far as you can without discomfort. Hold only for three seconds, and return to starting position. Repeat five times.

 
The "Dog" The Dog

Start on all fours. Create an arch in your low back by lowering your abdomen toward the ground, while at the same time raising your head. Hold for 30 seconds. Go back to starting position. Repeat exercise 20 times.

 
Piriformis Stretch Piriformis Stretch

Lie down with your right knee up, and both arms stretching outward at 45 degree angles away from your body. Slowly let your right knee fall accross your body to the ground. Keep your shoulders as flat as possible. Hold for 30 seconds. Return to starting position. Raise your left knee and let it fall across your body to the right side. Hold for 30 seconds. Return to starting position. Do the exercise ten times, alternating knees.

 
Piriformis Standing Piriformis Standing

This exercise can be done at work, or on the golf course, because it can relieve back pain without requiring you to lay down on the floor for the standard piriformis stretch. To help you maintain your balance, you can lean against a wall or tree. Start by raising your knee in front of you. Slowly swing your knee across your body and hold for ten seconds. Repeat with other knee.

 
Single Knee To Chest Single Knee to Chest

Start with both legs and feet together flat on the ground. Raise your right knee upward and pull it toward your chest with your hands. Hold for 30 seconds, then return to starting position. Repeat with other leg. Do ten repititions with each leg, alternating between right and left leg.

 
Body Flexion Body Flexion

Start on your knees with hands across abdomen. Slowly lean forward and let your body curl forward, keeping your head off the ground. Hold for 30 seconds. Repeat several times.

 
Body Flexion & Stretch Body Flexion & Stretch

Start on your knees. Slowly lean forward and let your hands stretch outward and forward. Be sure to keep your head off the ground. Hold for 30 seconds. Repeat several times.

 
Bend Over Bend Over

Start by standing straight up. Cross your arms across your chest. Slowly bend over, allowing the weight of your upper body to stretch your back. Relax as you stretch both your back and the back of your legs. Hold for ten seconds. Return to stand up position. Repeat exercise 20 times.

 
Stretch To Foot Stretch To Foot

Start in a sitting position with legs extended and feet together. With your hands flat against the ground, slowly extend foward as far as you comfortably can. Hold for 30 seconds and relax. Repeat stretch ten times.

Book Resources

 

   

 

Exercise Library neurosurgery and spine center in north dakota, wyoming and nebraska

These stretches and exercises can relieve pain symptoms, strengthen the back and neck, and increase flexibility and resistence to future strain. Learn more.

anatomy library  neurosurgery and spine center in north dakota, wyoming and nebraska

Learn what causes your back or neck pain with medical illustrations and narrated animations. Click here.

Testimonials

Numerous patients have shared their life-changing experiences with the physicians at Black Hills Neurosurgery & Spine. Read more.

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