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Low Back Pain Exercise

Spine Disorders


General Instructions

These exercises will help you to improve and maintain your range of motion, muscle strength and mobility.

Important: Do ONLY the exercises that the therapist has advised you to do

  • Do the exercises daily or until your therapist tells you to change
  • If your pain increases for more than two hours after exercise, reduce activity and talk to your therapist

 

Stability Exercise

This exercise helps to strengthen the muscles that help to strengthen muscles that help stabilize your lower back.

Transversus Abdominis in Lying

Lie on your back with your knees bent and feet flat.

Tighten your tummy muscles by pulling your belly button into your spine. Do Not flatten your back. Breathe normally.

Hold _____seconds.Repeat _____ times.

Pelvic tilt

Starting Position: Lie on your back. Your feet are flat on the surface and knees are bent.

Action: Push your back into the floor by pulling the lower abdominal muscles in. Hold your back flat while breathing easily in and out.

DO NOT HOLD YOUR BREATH.

Hold  ______ seconds.

 

Repeat ____ times

 

Stretching Exercises

Single Knee to Chest

Starting Position: Lie on your back on a firm surface.

Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface of the table. Maintain the position for 30 seconds.

Switch legs and repeat ____ times

Double Knees to Chest

Starting Position: Lie on your back on a firm surface.

Action: With hands behind knees, pull both knees to chest until comfortable stretch is felt in lower back. Keep back relaxed.

Hip Rolling

Starting Position: Lie on your back with both knees bent and feet flat on the table.

Action: Cross your arms over your chest. Turn your head (trunk) to the right as you turn your both knees to the left. Bring knees back up and head to the center. Repeat in reverse directions.

Repeat __________ times. 

Piriformis Stretch

Starting Position: Lie on your back.

Action: Cross right leg over the left at the knee, clasp hands behind bottom leg, pull both legs toward chest.

Hold ___seconds.

Cat and Camel

Starting Position: Kneel down on the floor and assume the "all-four's" position. Keep your head straight so that the gaze of your eyes is toward the floor.

Action: Slowly allow your trunk to sag as far as you can so that your back is arched Do no, pull it down, let it relax as you lift up your face towards the ceiling Then round your back up at the waist as far as you can by contracting your lower abdominal muscles as you lower the top of your head toward the floor. All motion should be initiated from your low back.

Do Not Cause Pain.

 

Strengthening Exercises

Pelvic Bridge

Starting Position: Lie on your back on a table or flat surface. Your feet are flat on the surface and your knees are bent. Keep your legs together Cross your arms over your chest.

Action: Lift your buttock up as far as possible.

Hold  ______ seconds

Repeat _____ seconds

Straight Leg Raised

Starting Position: Lie on your back.

Action: Raise your leg keeping your knee straight.

Hold for ____ seconds. Slowly lower the leg to the floor. Repeat on the opposite leg.

Press up

Starting Position: Lie on your stomach on a mat. Place your hands and palms down, under your shoulders.

Action: Straighten your arms, raising your upper trunk off the floor. Keep your pelvis against the mat, allowing your lower back to arch.

Hold for ____ seconds.

Return to starting position and repeat.

Prone Extension

Starting Position: Lie on your stomach on a mat with your weight on your forearms.

Action: Lie on your stomach on a mat and lean on your elbows.

Stay in this position for about _____seconds, then make sure that you relax your low back completely.

Back Extension

Starting Position: Lie on your stomach on a mat. Place your arms at your sides so that your hands are by your hips.

Action: Raise your head and shoulders off the mat as high as comfortably possible. Hold for ____ seconds. Then lower the head and shoulders.

Hip Extension

Starting Position: Assume they "all-four's" position.

Action: Bring one knee toward your head as you lower the head. Extend the head up and the leg out to a flat position parallel to the floor Return to the starting position.

Repeat, alternating legs.

Prone Extension

Starting Position: Lie on your stomach on a mat. Bend your knee to a 90 degree.

Action: Lift one thigh off the table approximately 6 inches by raising your foot toward the ceiling. Your hip bones do not leave the table as you lift the leg. Slowly lower your thigh back to the starting position.

Repeat _____ times

 

Guidelines for Back Care