Physio Back Exercises

LOWER BACK

1. Abdominal Bracing

Description:
Abdominal bracing is a core stabilization exercise that strengthens the abdominal muscles and improves posture.

Steps:

1. Starting Position: Sit upright in a chair with your feet flat on the floor.
2. Hand Position: Place your hands on your hips or on the sides of the chair for stability.
3. Engage Your Core:
   • Inhale deeply.
   • As you exhale, gently draw your belly button toward your spine.
   • Tighten your abdominal muscles as if preparing to take a punch.
   • Hold this contraction for 10–15 seconds while continuing normal breathing.
4. Release: Relax and repeat for 10–15 repetitions.

Tips:

• Focus on deep abdominal contraction, not breath-holding.
• Keep your spine neutral throughout.
• Gradually increase the hold time as strength improves.

General Tips:

• Perform regularly to improve core strength, flexibility, and reduce stiffness.
• Consult a healthcare professional if you have medical concerns.
• Stop if any exercise causes pain or discomfort.

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2. Seated Marches with Abdominal Bracing

Description:
This exercise improves core stability and coordination while seated.

Steps:

1. Starting Position: Sit on the edge of a chair with your back straight and feet flat on the floor.
2. Abdominal Bracing: Engage your core as described above.
3. Marching Movement:
   • Lift one foot slightly off the floor, keeping the knee bent.
   • Alternate lifting each foot in a controlled marching motion.
   • Continue for 30 seconds to 1 minute while maintaining bracing.
4. Increase Difficulty (Optional):
   • Lift your knees higher or march faster, but always maintain posture and core stability.

Tips:

• Keep your upper body stable, avoid leaning back.
• Move in a controlled manner, breathe steadily.
• Start short, increase duration as strength improves.

General Tips:

• Perform regularly to build core strength and reduce stiffness.
• Check with a professional if you have medical issues.
• Avoid movements that cause pain or strain.

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3. Seated Figure Four Stretch

Description:
This stretch targets the glutes and hips, reducing tension and improving flexibility.

Steps:

1. Starting Position: Sit on the edge of your chair with back straight and feet flat on the floor.
2. Stretch Position:
   • Lift your right foot and cross the ankle over your left thigh, forming a “figure four.”
   • Flex your right foot to protect the knee and ankle.
3. Gentle Pressure (Optional):
   • Gently press down on your right knee with your hand for a deeper stretch.
   • Keep your spine straight, avoid rounding.
4. Hold and Breathe:
   • Hold 15–30 seconds, feeling the stretch in the right hip and glute.
   • Relax and breathe deeply.
5. Switch Sides: Repeat on the other side.

Tips:

• Control intensity by adjusting knee pressure.
• Maintain upright posture, avoid slouching.
• Perform 2–3 stretches on each side, increasing duration gradually.

General Tips:

• Add regularly to reduce stiffness and improve hip flexibility.
• Consult a healthcare professional if you have medical concerns.
• Stop immediately if pain occurs.