Single Knee-to-Chest Stretch

---

MOTION:

Lie on your back with your back flat on the floor and both knees bent. Hold one thigh behind your knee and bring one knee up to your chest. Hold 20 seconds. Return your leg to the floor.

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Physical Therapist, "Dr. Jo", https://www.youtube.com/user/AskDoctorJo

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Hamstring Stretch

---

MOTION:

Lie on your back with legs bent. Hold one thigh behind your knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax and return the foot to the floor.

REPETITIONS:

Perform each exercise 5 times on each side.

EXPERT: Physical Therapists, Rehab Plus Arizona, http://www.rehabplusaz.com/

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Straight Leg Raises

---

MOTION:

Lie down with your back flat on the floor. Bend one knee while keeping your foot on the floor. Straighten your other leg. Tighten the muscles at the front of your thigh (quadriceps) to straighten your leg. Slowly lift that leg off the floor about 6-12 inches. Keep your leg straight. Hold your leg off the floor for about 5 seconds. Then slowly lower your leg back to the floor. Do the same with your opposite leg

REPETITIONS:

Perform each exercise 10 times on each side.

EXPERT: Physical Therapists, "Pain Therapy"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Abdominal Contraction

---

MOTION:

Lie on your back, with your knees bent and your feet on the floor. Use your abdominal muscles to pull your navel (belly button) down toward the floor and up toward your ribs. Hold for 10-15 seconds. 

REPETITIONS:

Repeat 10 times

EXPERT: Physical Therapist, "SmartPT Pro"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Heel Slides

---

MOTION:

Lie on your back, with your knees bent and your feet on the floor. Slide one foot away from your body until your leg is straight. Slide the foot back toward your body. Your foot should remain on the floor during the entire exercise. Do the same with the other leg. 

REPETITIONS:

Repeat 10 times on each leg

EXPERT: Louise Aylwin & Steph Davies, "Physio Exercise Library"

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.

Ankle Pumps

---

MOTION:

Lie on your back, with your feet elevated on a pillow or cushion. Move your ankles up and down.

REPETITIONS:

Repeat 10 times

EXPERT: Tara Pollak, Evolution Physical Therapy

Back Pain Overview

Back pain includes lower back pain, middle back pain, upper back pain or low back pain with sciatica. Nerve and muscular problems, degenerative disc disease, and arthritis can result in back pain. Back pain symptoms may be relived with pain medication or pain killers.