Exercises - lower back level 1

Leg lift while lying on your stomach on the ball

Standing on one leg

Side lying upper knee lift

• Do these exercises as tolerated within your pain threshold. You may be able to make small movements without feeling pain. After several repetitions, you will feel more relaxed and will be able to move more.
• Do each exercise 30 times at a relaxed pace.
• Keep breathing calmly and relax.

Hip mobilisation

Hollow and convex in position

Hands and knees hollow back/arched back

Loosening up your back on the ball

Loosening up your back while lying on your back

Nerve flossing

Complete each exercise in three sets of ten repetitions.

• Each exercise should be performed without it causing pain.
• Keep your back in a neutral position, unless you have been told that your pelvis should tilt.
• Tighten your core abdominal muscles before you perform each exercise. Relax these muscles only after you have finished the exercise.

Sideways leg movement

Bridging on the ball

Bridging

Arm and leg lift while lying on your stomach

Abdominal exercises - lying toe touch

Core abdominal muscles

Rotating trunk on the ball

Superman - one arm

Superman - one leg

Rocking forward and backward on hands and knees

Leg lift while sitting on the ball

• Hold three times for 20 seconds. Do not bounce.
• Keep breathing calmly and relax.
• The idea is to stretch the muscles, without causing pain.
• Hold your back in a neutral position.

Glutes

Hamstrings

Deep glutes

Hip flexors

Quadriceps

Back and side muscles

Latest publication date: 13/08/2024