How to Do Lower Back Exercises for Physical Therapy

Millions of people suffer from chronic back pain. The causes of back pain vary widely and may include a sports injury, over use or weak abdominal muscles. Many people suffer from lower back pain in particular. Your doctor may prescribe physical therapy to elevate back pain. A physical therapy program will likely include strengthening exercises and stretches for the back.

Instructions

    • 1

      Sit cross legged on the floor. Keep you back straight. It's not necessary for your knees to touch the floor. Keep your abdominal muscles in tight.

    • 2

      Bend slowly from the waist toward the right side of your body. Lean slightly forward toward your knee. Your chest should be over your right leg.

    • 3

      Add your arm to the stretch. As you stretch to the side bring your opposite arm over your head to elongate your spine. Reach forward into the stretch.

    • 4

      Let your head hang down slightly. Keep your neck and shoulders relaxed to avoid straining them.

    • 5

      Inhale at the start of the stretch. Be aware of your breathing and avoid holding your breath. Exhale and move deeper into the back stretch.

    • 6

      Hold the stretch for fifteen to thirty seconds. Work your way up to thirty seconds by increasing the time you hold the stretch by a second or two a day.

    • 7

      Roll up slowly. Avoid jerky movements. Roll up one vertebra at a time. Sit up straight and repeat the exercise on the other side. Complete two to three sets on each side of the body.