Strengthening Exercises

• During the first couple days after an injury, strengthening exercises should be avoided.
• The following exercises can help strengthen the back. Perform the following exercises 3-10 times each day, for 5-10 seconds each time.
  • Bent knee sit-ups: Lay on back, curl forward lifting shoulders about 6 inches off the floor.
  • Leg lifts: Lay on back, lift foot 6 inches off floor (one leg at a time).
  • Pelvic tilt: Lay on back with knees bent, push lower back against floor.
  • Chest lift: Lie face down on ground, place arms by your sides, lift shoulders off the floor.