Who can I contact?

Melvin R. Manning, MD

Low Back

How do you get it?

? Texas Sports Medicine and Orthopaedic Group Dallas, Texas

[phone]

One of the most common causes of LBP is an Pain

Email: [e-mail] overuse syndrome that creates muscular pain.

Phil Page, MS, PT, ATC

However, other significant causes of low back Thera-Band® Products • Baton Rouge, Louisiana pain include direct trauma, age-related changes 800-321-2135, extension 350

Email: [e-mail] creating degeneration, and stress fractures in young athletes.

ALWAYS CONSULT YOUR PHYSICIAN BEFORE

BEGINNING ANY EXERCISE PROGRAM.

Clinical & Rehabilitation Exercise System THIS GENERAL INFORMATION IS NOT INTENDED

How is it treated?

TO DIAGNOSE ANY MEDICAL CONDITION OR TO

REPLACE THE ADVICE OF YOUR HEALTHCARE

Oral medications, manipulation, and home-based PROFESSIONAL. DISCUSS A SPECIFIC EXERCISE

exercises are the best first line treatment options PRESCRIPTION WITH YOUR HEALTHCARE

PROFESSIONAL. IF YOU EXPERIENCE ANY PAIN OR

By Melvin Manning, MD

for most causes of LBP; a supervised physical DIFFICULTY WITH THESE EXERCISES, STOP AND

CONSULT YOUR HEALTHCARE PROVIDER.

Phil Page, MS, PT, ATC

therapy program may also be beneficial.

Recommended Thera-Band® Products Low back pain (LBP) is the

What are the precautions?

body attempting to recognize a “pain generator”. Usually Proper lifting mechanics (while at work or at this pain generator begins in home) should always be utilized. Any change a very localized region of the in the quality of low back pain such as altered low back. If ignored or left sensation or loss of strength involving either leg Thera-Band

Thera-Band

untreated, the pain may

requires immediate attention by a qualified Exercise Ball

Stability Trainer

progress to involve a larger physician.

Available From:

How is it prev

?

region of the low back or

extend into another part of the body.

ented?

Once the low back pain is controlled, you should Anyone can get LBP. More

remain active by walking, swimming, or bicy-than 25 million people suffer cling. Always remember that regular aerobic and from low back pain.

weight-bearing exercise (3-5 times per week) will For more information, visit improve your overall fitness and decrease the www.Thera-BandAcademy.com likelihood of LBP.

©2002. The Hygenic Corporation. This page may be reproduced by professionals for patient use only.

Thera-Band and Associated Colors are trademarks of The Hygenic Corporation. Unauthorized use is strictly prohibited.

1-800-321-2135 www.thera-band.com

– P03756 –

Exercises

Stretches

Strengthening

Balance & Stability for Low

SITTING ARMS &

HAMSTRING

BRIDGE:

LEGS: Sit on the ball STRETCH:

Back Pain

Begin with

with back in neutral.

Keep

back on ball

Gently raise your right

your back

and feet on

arm and left knee,

straight and

floor. Lower

keeping your back

bend oppo-

and raise your

straight and abdomi-

site knee

buttocks,

nals tight. Return and

over ball.

Exercise Tips

keeping your

repeat with opposite

arm and leg.

Grasp

upper back

• These exercises can be per-behind knee and extend knee on the ball and feet on the floor.

Repeat__________ times.

slowly until you feel tension. Hold formed every day or every

Repeat__________ times.

10-15 seconds.

BRIDGE ARMS

other day; perform 10-20

& LEGS: Lay with Repeat__________ times.

repetitions of each.

your back on the

ball and feet on

• Tighten your abdominal

floor. Keep your

muscles and maintain a

AB CRUNCH:

buttocks tight

PRESS-UP

Begin with

and your back in

“neutral” position of your STRETCH:

low back on

neutral. Gently

low back during exercise. Ask Begin lying

ball and feet

raise your right arm and left knee. Return and repeat with opposite arm and leg.

your therapist to help you face down

on the floor.

with hands

Keep buttocks

find the “neutral” position.

Repeat__________ times.

under your

tight and

shoulders.

• If you experience any pain keep back

Straighten

PRONE ARMS

straight. Lift shoulder blades off or numbness, particularly in

& LEGS: Lay

your arms to extend your back.

ball. Slowly return.

with your chest

your legs, stop exercising Keep your hips and knees on the Repeat__________ times.

on the ball, and

immediately and contact

floor. Hold 10-15 seconds.

hands and feet

on floor. Keep

your healthcare provider.

Repeat__________ times.

your back in neu-

tral. Gently raise

your right arm and left knee. Return and repeat with opposite arm and leg.

HIP FLEXOR

BACK

STRETCH: Sit

EXTENSION:

Repeat__________ times.

on ball with

Begin on

the leg to be

knees with

ONE-LEG BALANCE:

stretched

ball under

Stand on one leg and

extended

chest.

balance, keeping your

behind and

Extend

back in neutral and

abdominals tight.

other bent in

upper back

Repeat on opposite

front of you.

off ball, keeping hips on ball. Don’t leg. For additional

Maintain a

hyperextend your back. Slowly challenge, close your

straight back as you squeeze your return.

eyes or use the

Selected References

buttocks. Hold for 10-15 seconds.

Stability Trainer.

Saal JA. 1990. Orthop Rev.

Repeat__________ times.

19(8):691-700.

Hold 30 seconds.

Repeat__________ times.

Vera-Garcia FJ, et al. 2000. Phys Ther.

Repeat__________ times.

80(6):564-569.

A L W A Y S C O N S U L T Y O U R P H Y S I C I A N B E F O R E B E G I N N I N G A N Y E X E R C I S E P R O G R A M