ould be a healthy y belleve that our society Ande ichieved ont , and what needs ». "Prevention is better than isnot just a phr y as well. It ha proven clinically thal most diseases ifidentified ata stage can be reversed or managed with just medi This eople from hospitalization, the tra surgery, saving on high cost and ensur be done to preven we hog about common and often i in this endeavo iterature with your family, friends and the key enterprises that the _great_ visionary, T vith Manipal University fers Tertiary, Secondary and Primary 1m 17 hospitals, 9 Primary n Programs. With healtheare delivery serv Care Clinics and 85 Community H ‘over 7000 beds, 5000 doctors, 15 Lac Out-Patients & 4 ly, anda rich history of over 50 years, healthcare delivery systems in For more information Contact Department of Physical Medicine & Rehabilitation call: 2502 3225 | 2502 4518 Manipal Health Systems Manipal Hospital Airport Road, Bangalore - 560 017 all: 2502 9225 / 2502 4518 E-mall info@manipalhealth.com \wrw.manipalhospital.org Manipal Health Systems Lower Back ExercisesBACK EXERCISES: Spinal Flexion BP Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the knee and pul it towards your chest. Keep the opposite lag fiat on the surface of the table Maintain the position for 30 seconds. Switchlegs and repeat. Es [L Beercise 2: Pelvic Tilt Starting Position: Lie on your back on a table or firm surface. Your feet are flat on the surface and the knees are bent. ‘Action: Push the small of your back into the floor by pulling the lower abdominal muscles up and in, Hold your back flat while breathing easily in and out. Hold for tive seconds. Do nothold breath. CA. BL Bxercise 3: Hip Rolling Starting Position: Lie on your back on a table or firm surface. Both knees bent, feotflat onthe table ‘Action: Gross your arms over your chest. Tum your head (trunk tothe right as you tum both knees tothe left. Allows your knees to relax and go down without forcing, Bring knees back up, head to center. reverse cirections. Gres: Bl. Exercise 4: Lower Abdominal Exercises Starting Postion: Lie on your back on a table or firm surface, Knees bant and feet flat on the table. Flatten your bback tothe floor by puling your abdominal muscles up andin ‘Action: Raise your leg keeping your knee straight, Hold for Seconds, Siowty lower the leg to the floor. Repeat on the opposite leg. Maintain your pelvic tit and keep your resting leg relaxed atalltimes. Donat holdyour breath. B. Exercise 5: Curl Ups Starting Position: Lie on your back on a table or flat ‘surface. Your fest are fat on the surface and your knees are bent. Maintain your pelvictt forthe curl up exercises.ASD | sm Action: 1, Slowly reach your arms in front of you as much as possible, curling your trunk. Slowly kogp tho neck muscles relaxed. Breathe normally. Slowly return to the starting position. Do Not Cause Pain. 2. Fold your arms on your chest. Tuck your chin to your cchest and slowly reach your elbows to your knees, ‘curling your trunk. Keep neck muscles relaxed and breathe normally Return to the starting position 3, With your hands behind your head, slowly curl your head to your chest and then your trunk. Relax, breath and then siowyreturntothe stating positon, I Exercise 6: Cat and Camel Starting Position: Kneel down on the tloorand assume the ‘all-four's position. Keep your head straight so that the gaze of your eyesiss toward the floor. ‘Action: Sionly allow your trunk to sag as far as you can so that yourbackis arched. Do not pull dawn, but ett relax {as you lft 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 tloor. All motion should be initiated! from yourlowback. ht aE 9. Exercise 7: Full Back Release Starting Position: Sit in a chair with your feet flat. Relax your shoulders and keep your head level. Your weight should be evenly distributed between your buttocks and yourtest, ‘Action: Relax your neck. Curl your neck, uppar back andl low back slowly forward. Allow your hands to reach the floor so your palms are touching the floor. Hold for 5 seconds, Straighten up siowly 60 that you bring your head uplast. Retumo the starting positionSPINAL EXTENSION EXERCISES Bl Exercise 1: Pelvic Lift Starting Position: Lie on your back on a table or fat surface. Your feet are flat onthe surface and your knees are bent. Keep your legs togsther Cross your arms over yourchest. Action: Tiltyour pelvis and push your low backto the tloor as in the previous exercise, then slowly lit your buttocks off the floor as far as possible without straining. Maintain this posttion for 5 seconds. Lower your buttocks to the floor Do not hold breath. eR BL. Exercise 2: Hip Extension Stazting 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 lag out to a flat position Paarallal to the floor Retum to the starting position, Repeat, alternating legs. ‘ I Exercise 3: Hand-Knee Rocking Starting Position: Kneel on a mat with your knees and ankles. Allow your buttocks torest on your heels, Action: Take your upper body over so you are in a crouched postion with your arms stretched out.n front of you. Relax in this position and then siowiy move forward with your elbows straight intoa press-up postion I. Exercise 4: Lying Prone In Extension Starting Position: Lie on your stomach on @ mat with your weighton your forearms, ‘Action: Lie on your stomach on a mat and lean on your elbows Stay in this position for about 5 Seconds, making sure that you relax your low back completely. Bt oe 8.BE. Exercise 5: Press Up ‘Starting Position: Lie on your stomach on a mat. Place your hands. 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 5 seconds. Return to starting position and repeat. Bl Exercise 6: 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 5 seconds. Lower the head and shoulders. Donot tense yourshoulder muscles. BL Exercise 7: Arm Lifts Starting Position: Lie on your stomach on a mat. Stretch your arms over head and slightly out to the side (ina V position) Action: Lit one arm, with your hand positioned so that the thumb points upward. Keep your thighs and your opposite arm relaxed. Slowly lower your arm, then raise theother arminthe sare manner. ee OE ee [2 Exercise 8: Push Up Starling Position: Lying on your stomach, place your hands, paims down. on the floor at the level of your shoulders. Foot to be kept in neutral position so that the ‘eight of your body is shared by your hands and soles of your feet. Pushing with your arms raise your trunk and legs off the floor. Keep your back straight and do not let your stomach sag Action: Bend your elbows to lower your body halfway toward the floor then push your body back by straightening yourarms.. Il Exercise 9: Upper Back Stretch Starting Position: Sit on a stool with your backtlatagainst avwall. Action: Lift your arms overhead, keeping your head and back flat against the wal Holdfor 5 seconds. See ifyour shoulders ‘can touch the wall while keeping your back flat, Hold for 5 seconds. Lower your hands to the starting position,I. Tips for Healthy Back: Walk with good posture - head high, chin tucked in, toes straight ahead -and ware comfortable shoes. Use your natural stride, and swing your arms naturally at yourside. Stand with one foot forward and knees slightly bent while main - taining good posture. When standing for along period of time, ity to elevate one foot by using a low stool or other pro Change your position frequently. Bend at your knees rather than at your waist, When lifting and Carrying an object, hold it close to ‘your body - no higher than chest level. Don't twist while liting Push rather than pull when moving heavy objects such as furniture, and remember to bend at the, knees. (On your side, sleep with both knees and yourlower body slightly bent. On your back, place a pilow under your knees. f you must sleep on your stomach, sleep with a pillow under your waist rather than under your head Sleep ona semi-rigid mattress ‘While seated firmly against the back of a chair, have your knees higher than your hips by adjusting the seat or using a stoo! 10 prop up your feet. At a desk or table, pull your chain in as close as possible to avoid bending forward. ‘There are several types of chairs designed specifically to prevent back pain, Avoid sitting for long periods of time When driving, move the car seat forward so that your knees are bent, and drive with both hands on the wheol