Lower Back Pain
At Curetherapist, we provide basic exercise templates to help you manage common pain complaints and injuries. These guided exercises can assist in improving mobility and providing relief.
STRAIGHT LEG RAISE
Description : Lie on your back. Tighten your thigh muscle, pressing the back of your knee into the bed. Keeping your knee locked straight, lift your leg off the bed. Hold this position before you return your leg to the bed. Make sure your hips remain in contact with the floor at all times, and your knee remains straight.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
BRIDGE
Description : Lie on your back with your knees bent and your feet flat on the floor.Tighten your buttock muscles and lift your hips up into the bridge position.Make sure you keep your hips up and level throughout the movement.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
PRONE PRESS UP / COBRA POSE
Description :- Lie down on your tummy and place your hands under your shoulders.Lift your chest up off the floor by push down through your hands, arching your lower back.Tighten your buttock muscles to that your hips stay on the floor.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
PIRIFORMIS STRETCH
Description :- Start position is lying on the back with the legs bent and the feet on the floor. Lift one leg and cross that ankle over the opposite knee. Reach between the legs grasping the back of the knee of the lower leg and then pull both legs in towards the chest. The non-stretch leg should exert a slight pressure that assists in pushing the crossed leg upwards toward the chest. Hold for 15 seconds and repeat for the other side.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
KNEE TO CHEST
Description :- Lie on your back with both legs straight.Bring one knee in towards your chest, using your arms on your shin to help with the movement. At the point where you feel a stretch, hold this position.
Number of Reps :- 10
Number of Sets :- 3
Hold in seconds :- 5
Comments :
Exercises as per tolerance, avoiding jerky movements. Use a hot/ice pack or Diclogel as advised. Stop if you feel pain or discomfort. Consult your physiotherapist for guidance.
Important Disclaimer :
These exercises are general recommendations and may not be suitable for everyone. For a personalized exercise plan and home support guidelines, we recommend booking a consultation with our expert physiotherapists.
