December 2003 Bulletin

Patient Information from Your Orthopaedic Connection

Six exercises for back pain
Leg raises to strengthen stomach and hip muscles
Lie on your back with your arms at your sides. Lift one leg off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the leg.

Leg raises to strengthen back and hip muscles
Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg.

Partial sit-up to strengthen stomach muscles
Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat five times.

Exercises to decrease the strain on your back
Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands on your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with five repetitions, several times a day.

Wall slides to strengthen back, hip and leg muscles

Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch with knees bent to about 90 degrees. Count to five and slide back up the wall. Repeat 5 times.


Back leg swing to strengthen
hip and back muscles

 

Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise other leg and return. Repeat five times with each leg.

Content is drawn from the AAOS patient safety Web site. For more information about how to play a more active role in your health care, visit the Web site

2003 American Academy of Orthopaedic Surgeons


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