Back mobility exercises

Exercises

1. Knee hugs

Lying on your back, use your arms to pull your knees up towards your chest. Hold approximately ___ seconds. Relax. Repeat ___ times.

2a. Lumbar spine extension

Lying face down, leaning on your elbows/forearms. Arch the small of your back by pressing your pelvis and stomach to the floor. Now bend your upper back upwards. Keep your forearms on the floor. Hold approximately ___ seconds. Repeat ___ times.

2b. Lumbar spine extension

Lying face down with both your hands beneath your shoulders. Straighten your elbows and lift your upper trunk as far up as you can. Keep your pelvis and legs relaxed. Repeat ___ times.

3. Knee rolls

Lying on your back with knees together and bent. Slowly roll your knees from side to side keeping your upper trunk still. Repeat ___ times.

4. Posture

Sit on a stool and practise good posture. First, slump down and round your back. Then sit up tall, gently arching your back. Repeat ___ times.

5. Core muscle contraction

Lie on your back with your legs bent and feet together. Gently tighten your abdominal muscles by drawing your lower tummy up and inwards and drawing on your pelvic floor muscles. Breathe normally and do not allow your back to arch off floor. Hold for ___ seconds. Repeat ___ times.

6. Bridging

Lie on your back with your knees bent and your feet on the floor. Flatten your back into the floor by tilting your pelvis backwards. Gradually lift your hips and lower back off the floor. Hold for ___ seconds. Lower down slowly, returning to starting position. Repeat ___ times.

7. Pelvic tilts

Lie on your back with knees bent. Gently flatten your back into the floor by tilting your pelvis backwards and curling your tailbone upwards. Then gently arch your back away from the floor by tilting your pelvis forwards. Repeat ___ times.

Pain relief

To help us optimise your treatment, it is important that you have adequate pain relief. If you are suffering high levels of pain, please seek advice from your pharmacist or GP.

Further advice

Please be aware that this handout is to be used as a guide. If you find these exercises painful, please seek advice from your physiotherapist or GP.

Contacts

Please contact our reception on 01223 216633 to leave a message for your physiotherapist, or to enquire about appointments.

This information has been compiled by the physiotherapy team at Addenbrooke’s Hospital. You may receive this information during an appointment with a physiotherapist, from your GP or via our website at Physiotherapy (Outpatient).