Lumbar Exercises

As with any exercise program for spine pain, none of these exercises should cause you any pain.  If pain or any reproduction of your symptoms occur, discontinue performing the exercises.

 

TA Isometrics

Tighten lower abdominals by pulling your belly button towards your spine.  Don’t let your back move. You should be able to talk and breathe. Minimal tension should be felt. Do 10 times 10 second holds

Bridging

Start by digging your heels into the ground at an angle.  Tighten your TA and buttocks.   Slowly lift your buttock off the ground.  Don’t go so high that you put pressure on your neck and shoulders.   Work on increasing your hold time and number of repetitions.  As this becomes easy progress to the next exercise.

Bridging with Knee Extension

Start by digging your heels into the ground at an angle.  Tighten your TA and buttocks.   Slowly lift your buttock off the ground.  Don’t go so high that you put pressure on your neck and shoulders.  Keep your pelvis level and straighten out one leg. Work on increasing your hold time and number of repetitions.


 

Prayer Stretch

Hold 15-30 seconds, 2-3 repetitions.  Make sure stretch is gentle. No pain should be felt in the knees or ankles.