TriCities Spine

320 Bristol West Blvd., Suite 2B, Bristol, TN 37620 | Phone: 423.844.6407
TriCities Spine is a subsidiary of Bristol Neurosurgical Associates, the practice of Jim C. Brasfield, MD.

 
           
             
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Back Exercises

The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. With some simple cases of back pain, certain exercises can help relieve some pain episodes. Remember, never do any exercise that causes increased pain.

Back Exercise Menu

Press Up: Sphinx Position

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 & Piriformis Stretch

Standing Back Extension

Standing Back Extension (above left) - This exercise can be done at work or any other place where doing a press up on the floor is practical. 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.

Standing Piriformis Stretch (above right) - This exercise can be done at work, or during recreational activities such as golf, 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.


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 across 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.


Cat & Dog

Cat

Cow

Start on all fours. Create an arch in your low back by raising your abdomen toward the sky, while at the same time bowing your head. Hold for 30 seconds. Go back to starting position. Next, arch your back the opposite direction 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.


Knee to Chest

Single Knee to Chest

Start with both legs and heals 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 repetitions 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.


Runner's Stretch

Runner's Stretch

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


Advanced Reach

Reach

This exercise is more difficult than it looks. Start on all fours. Raise your right leg backward, and raise your left arm up reaching in front of you. Hold for ten seconds. Go back to starting position. Repeat position with left leg and right arm. Do the exercise ten times alternating legs/arms.


Press Up

Press Up

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 top position also known in Yoga as the Sphinx position. Then over several days, move on to the final position, with arms straight.


Hyperextension

Hyperextension

Start by lying on your stomach with your hands behind your back. Then raise your chest and feet off the ground. Hold for 5 seconds.


NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.

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Need more information on back and neck pain?
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 Exercise Library

TriCities Spine Exercise Library

Stretching and exercising provide ample benefits to back and neck pain sufferers: pain relief, strengthening, increased flexibility, and more. Select the above image to view our Exercise Library.

Anatomy Library

TriCities Spine Anatomy Library

Medical illustrations and descriptions may help you to understand what causes back or neck pain. Select the above image to view our Anatomy Library.

Medical Animations

TriCities Spine Medical Animations

In addition to the illustrations featured in our Anatomy Library, you will find interactive, step-by-step video presentations that explain spine conditions and the available treatment procedures.

Nonsurgical Treatment

Nonsurgical Treatment at TriCities Spine

Our nonsurgical emphasis in treating back and neck problems is often successful in helping people return to activity without surgery. Select the above image to learn more about Nonsurgical Care.

A Team Approach

A Team Approach to Back & Neck Pain Treatment

TriCities Spine provides all the specialists, diagnostic, and rehabilitation facility, all under one roof. Select the above image to learn more about our team approach to the treatment of back and neck pain.

Details of Spine Problems

Details About Spine Problems

Our Spine Problems resource describes the symptoms, causes, and treatment options for spine conditions affecting the back and neck. Select the above image to view our Spine Problems section.