Exercises for Preventing Back Pain

These exercises are to be done every day for a month, then every other day for one month, then 3 times per week. If any particular exercise aggravates your pain, hold off on it for several days then begin that exercise again. If this bothers you again then discontinue that exercise and continue with the others. You may also download a printable PDF version of this document here.
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	Isometric Abdominal Lying on back with knees bent, tighten stomach muscles. Hold six seconds, then relax. Repeat ten times, twice per day.

	Lower Trunk Rotation Stretch Keeping shoulder blades flat on floor and feet together, rotate knees to one side until a stretch is felt in the trunk. Hold two seconds, then relax. Repeat ten times on each side, twice per day.
	Bridging Tighten stomach muscles, then slowly raise buttocks two inches off floor. Hold two seconds, then relax. Repeat ten times, twice per day.

	Straight Leg Raise Tighten stomach muscles, then slowly raise straight leg approximately ten inches off floor. Repeat ten times on each side, twice per day.

	Isometric Hip Flexion Tighten stomach muscles, then raise knee to outstretched hand. Gently push, keeping arm straight and trunk rigid. Hold six seconds, then relax. Repeat ten times on each side, twice per day.