Home exercise sheet

Lower back pain

Vinys

Move slowly and stay in a range that feels comfortable. Mild stretch or effort is fine; sharp pain is a signal to stop.

1. 

   1. Cat-Cow

   8 slow rounds

   1. Start on hands and knees
   2. Breathe out and round your back towards the ceiling
   3. Breathe in and reverse it
   4. Let the breath set the pace
2. 

   2. Knees to chest

   30 to 60 seconds

   1. Lie on your back with your knees bent, feet flat
   2. Draw one or both knees toward your chest
   3. Hold, breathe, and let the lower back soften
3. 

   3. Glute bridge

   8 to 10 slow lifts

   1. Lie on your back, knees bent, feet flat and about hip-width apart
   2. Press through your heels and lift your hips
   3. Lower slowly, one vertebra at a time
4. 

   4. Bird-Dog, small range

   5 each side, slowly

   1. Start on hands and knees
   2. Find a level back and keep it
   3. Slide one leg back until the toes brush the floor
   4. Return, and repeat on the other side
5. 

   5. Hip hinge

   8 to 10 reps

   1. Stand with feet about hip-width apart, knees softly unlocked
   2. Send your hips backwards, not your chest down
   3. Go as far as you can keep a long spine, then return