Lower Back Pain Basic Guide following Treatment

Guide to Stretches and Exercises

1. Gentle Stretches:

a. Hamstring Stretch: Sit on the floor with one leg extended and the other bent.

Reach towards your toes on the extended leg while keeping your back straight.

Hold for 15-30 seconds and switch legs.

b. Knee-to-Chest Stretch: Lie on your back with knees bent.

Bring one knee towards your chest, holding it with both hands.

Hold for 15-30 seconds and switch legs.

c. Cat-Cow Stretch: Start on your hands and knees.

Arch your back upward (like a cat) while tucking your chin to your chest,

then lower your back and lift your head (like a cow). Repeat for 10-15

repetitions.

Dear Patient,

Please see the below guide to help you recover better. This guide is a preventative measure to encourage good spine health.

2. Mobility Exercises:

a. Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis upward, flattening your lower back against the floor, then release. Repeat for 10-15 repetitions.

b. Seated Spinal Twist: Sit on the floor with legs extended. Bend one knee and place the foot on the outside of the opposite knee. Twist towards the bent knee, placing the opposite elbow on the outside of the bent knee. Hold for 15-30 seconds and switch sides.

c. Child’s Pose: Start on your hands and knees, then sit back on your heels while reaching your arms forward. Hold this position, feeling a stretch along your spine, for 15-30 seconds.

4. Easier stretches:

a. Chair Forward Bend: Sit on a chair with feet flat on the floor. Lean forward, reaching towards your toes or as far as comfortable. Hold for 15-30 seconds, feeling a gentle stretch along your spine and hamstrings.

b. Wall Stretch: Stand facing a wall with hands placed on the wall at shoulder height. Step back with one foot and lean forward, keeping your back straight. Hold for 15-30 seconds, then switch legs.

c. Standing Quadriceps Stretch: Stand near a sturdy support for balance. Bend one knee and grab your ankle behind you. Gently pull your ankle towards your glutes, feeling a stretch in the front of your thigh. Hold for 15-30 seconds, then switch legs.

Remember to listen to your body and never push into pain. Start slowly and gradually increase the intensity and duration of stretches and exercises as your back pain improves. Consistency is key to seeing results, so aim to incorporate these stretches and exercises into your daily routine for long-term relief and improved back health.

Hamstring Stretch

Pelvic Tilt

Seated Spinal Twist

Child's Pose

Bridge Exercise

Cat-cow Stretch

Knee to Chest

Wall Stretch

Chair forward bend

Partial Crunches

Bird Dog

Standing Quadriceps

3. Strengthening Exercises:

a. Bridge Exercise: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, engaging your glutes and core muscles. Hold for 5-10 seconds, then lower back down. Repeat for 10-15 repetitions.

b. Bird Dog Exercise: Start on your hands and knees in a tabletop position. Extend one arm forward and the opposite leg back, maintaining a straight line from hand to foot. Hold for 5-10 seconds, then switch sides. Repeat for 10-15 repetitions on each side.

c. Partial Crunches: Lie on your back with knees bent and feet flat on the floor. Lift your shoulders off the ground, aiming to bring your shoulder blades off the ground and touch the palm of your hand to your knees. Hold for 2-3 seconds, then lower back down. Repeat for 10-15 repetitions.

Remember to breathe deeply and never force a stretch. If you feel any pain, ease off immediately. These stretches should be done gently and gradually, and it's important to consult with you chiropractor if you have any concerns or pre-existing conditions.