WORKOUT FOR CHRONIC NONSPECIFIC LOW BACK PAIN
Exercises and stretches to strengthen core muscles and prevent low back pain
Straight leg deadlift
  - Do 4 sets of 10 reps
  - Start with light weight or bar
    and increase gradually
1. Start in standing position holding weight in front
2. Bend over as far as possible while keeping legs straight
3. Return to standing position while keeping legs straight
Good-morning lift
  - Do 4 sets of 10 reps
  - Start with light weight or bar
    and increase gradually
1. Start in standing position holding weight in back

2. Lean over to 90 degrees while bending knees slightly.
    Focus on lower back muscles to control upper body.

3. Return to standing position.
Hyperextensions - side
  - Do 4 sets of 10 reps on each side
  - Start with hands behind head
  - As lift becomes easier, progress to holding dumbbells or weights while performing
  - The bench is called a "Roman Chair" or "Hyperextension" bench. They are inexpensive and do not take up much room.
1. Position self on bench
2. Lean over edge of bench as far as possible.
3. Return to starting position.
Hyperextensions - front
  - Do 4 sets of 10 reps
  - Start with hands behind head
  - As lift becomes easier, progress to holding dumbbells or weights while performing
  - The bench is called a "Roman Chair" or "Hyperextension" bench. They are inexpensive and do not take up much room.
1. Position self on bench
2. Lean over edge of bench as far as possible.
3. Return to starting position.
Torso rotation
  - Do 4 sets of 10 reps (1 rep = 1 rotation to both sides)
  - May hold ball, dumbbell, or other weight
  - As lift becomes easier, add weight
  - The bench is a decline bench. Most standard adjustable benches will decline.
1. Position self on bench and lean back about 45 degrees
2. Rotate torso with weight to one side
3. Rotate to other side
Leg rotation
  - Do 4 sets of 10 reps (1 rep = 1 rotation to both sides)
1. Position body with shoulders flat against the ground
    and legs straight  up



2. Rotate legs to one side while keeping shoulders
    flat against the ground. Touch floor with feet if possible.

3. Slowly rotate legs to other side while keeping
    shoulders flat on ground and legs straight

Decline sit-ups
  - Do 4 sets of 10 reps
  - As sit-up becomes easier, hold a weight (dumbbell, plate, etc.) against chest while performing
1. Starting position with hands to side of head
2. Lay back until flat on bench
3. Return to starting position
  Important points
   
When beginning a workout routine, lower back soreness may increase in the beginning
   
After 4-6 weeks of exercises, lower back pain should start to improve at all times
   
▪ Ideally these exercises should be performed two to three times a week until core muscles are stronger and back pain has improved
Parachute stretch
  - Excellent stretch for low back muscles
1. Start with leg straight up in the air
2. While keeping both shoulders flat on the ground,
    rotate leg across body and touch ground with foot.
    Hold stretch for at least 30 seconds.

3. Repeat steps one and two with other leg
Sitting reach
  - This stretch helps to loosen the lower back
1. Sit on the ground with legs crossed
2. Lean over and reach as far as possible with arms.
    Hold for at least 30 seconds. Rest briefly and then repeat.

Hanging leg raise
  - Do 4 sets of 10 reps
  - If raising straightened legs is too difficult, may bend knees to 90 degrees and raise knees to chest
  - As lift becomes easier, may add ankle weights
  - Lift is performed with arm straps here. May also be performed by hanging from a bar with your hands or by using a bench called a "Captain's chair"
1. Starting position with legs hanging down
2. Raise straightened legs to 90 degrees
3. Return to starting position
Now go play with your cat
-STRETCHES
  • Parachute stretch
  • Sitting reach
-EXERCISES
  • Straight leg deadlift
  • Good-morning lift
  • Hyperextension-side
  • Hyperextension-front
  • Torso rotation
  • Leg rotation
  • Decline sit-ups
  • Hanging leg raise

-LOW BACK PAIN


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