Low Back Pain Treatment:

1. Avoid sitting for more than 1 hour, stand up every 30 to 60 minutes for 1-2 minutes.
2. Avoid lifting any weight for about 6 months
3. Exercise regularly for 15 minutes including the exercises described below and walk for at least 10 – 15
minutes at comfortable pace.
4. Start with exercises that are highlighted. Do not attempt others as you might not be ready for
progression. Do the highlighted exercises for at least a month. Email weekly how your back is feeling,
which exercise increase they pain.
5. Do not continue with any exercise that increase pain significantly
6. Try to sleep on your back with 1-2 pillows under your both knees (if you are a back sleeper)
7. Try to sleep on your left side with 1-2 pillows in front of your chest leaning on them and 1-2 pillow under
your right leg
8. Avoid sleeping on your right side if that exacerbate your pain
9. Try to sleep on left side with 1 pillow under your waist (if you are experiencing pain in your thighs or
legs)
10. Drink plenty of water at least 8 glasses daily , avoid soda and other drinks high in sugar.
11. Eat healthy food: rich in antioxidants , low carbs such as fruits and green vegetables daily.
12. Avoid running or any quick movement
13. Get at least 8 hours of sleep
14.

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 15. Weekly Instructions and Exercise Log – Level I Exercises
Perform the exercises checked below. Try to do the exercises once per day, 7 days per week.
Exercise Date

repetitions:

comments:

Keep back still and pull stomach up and in.

Hold ____5_ seconds. Perform ___20__ repetitions.
repetitions:

comments:

Keep back still and pull stomach up and in.

Hold __5___ seconds. Perform ___20__ repetitions.
repetitions:

comments:

Pull stomach in. Keep back still and lift arm off
surface 1 to 2 inches
Hold __0___ seconds. Perform ___20__ repetitions
each side.
repetitions:

comments:

Pull stomach in. Keep back still and lift leg off
surface 1 to 2 inches
Hold ___0__ seconds. Perform __20___ repetitions
each side.

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Weekly Instructions and Exercise Log – Level II Exercises
Perform the exercises checked below. Try to do the exercises once per day, 5 days per week.

DATE
EXERCISE – LEG LIFTS
reps:

comments:
Keep back still and slide one heel out and back.
Repeat on opposite side
Hold _____ seconds. Perform _____ repetitions
reps:

comments:
Keep back still. Lift one foot, straighten knee and
return. Repeat on opposite side.
Hold _____ seconds. Perform _____ repetitions
reps:

comments:

Keep back still. Straighten one knee and lower

opposite arm. Repeat on opposite side.
Hold _____ seconds. Perform _____ repetitions
reps:

comments:
Keep back still and both legs off surface.
Straighten one knee and then the other.
Hold _____ seconds. Perform _____ repetitions
reps:

comments:

Keep back still. Extend one knee and lower

opposite arm. Repeat on opposite side.
Hold _____ seconds. Perform _____ repetitions

3
 DATE
EXERCISE - BRIDGING
reps:

comments:

Lift hips off surface.

Hold __0___ seconds. Perform __20___
repetitions
reps:

comments:

Lift hips off surface. Then march in place.

Hold _____ seconds.
Perform _____ marches and _____ sets

reps:

comments:

Lift hips off surface using only one leg. Repeat

on opposite side.
Hold _____ seconds. Perform _____ repetitions

4
 DATE
EXERCISE - ABDOMINALS
reps:

comments:

Keep back still. Let knee roll out to the side 30-
45 degrees. Repeat on opposite side. Avoid
lifting opposite pelvis
Hold __0___ seconds. Perform __20___
repetitions
reps:

comments:

Perform crunch lifting head and shoulders off

surface.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

Perform crunch turning trunk to each side.

Hold _____ seconds. Perform _____ repetitions

5
 DATE
EXERCISE – QUADRUPED
reps:

comments:

On hands and knees. Lift one arm. Repeat on

opposite side.
Hold ___0__ seconds. Perform _20____
repetitions

reps:

comments:

On hands and knees. Lift one leg. Repeat on

opposite side.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

On hands and knees. Lift one arm and opposite

leg. Repeat on opposite side.
Hold _____ seconds. Perform _____ repetitions
reps:

comments:

On hands and knees with knees on unstable

surface such as a pillow. Lift one arm and
opposite leg. Repeat on opposite side.
Hold _____ seconds. Perform _____ repetitions

6
 DATE
EXERCISE – SIDE SUPPORT
reps:

comments:

On side with knees bent. Lift hip from surface.

Repeat on opposite side.
Hold __0___ seconds. Perform __20___
repetitions

reps:

comments:

On side with knees straight. Lift hip from

surface. Repeat on opposite side.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

On side with knees bent and on an unstable

surface such as a pillow. Lift hip from surface.
Repeat on opposite side.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

On side with knees straight and feet on an

unstable surface such as a pillow. Lift hip from
surface. Repeat on opposite side.
Hold _____ seconds. Perform _____ repetitions

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 DATE
EXERCISE – SIDE SUPPORT (cont’d)
reps:

comments:

On feet with knees straight and feet on an unstable

surface such as a pillow. Lift hip from surface
and lift arm. Repeat on opposite side.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

On feet with knees straight and feet on an unstable

surface such as a pillow. Lift hip from surface
and lift leg. Repeat on opposite side.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

On feet with knees straight and feet on an unstable

surface such as a pillow. Lift hip from surface
and lift arm and leg together. Repeat on opposite
side.
Hold _____ seconds. Perform _____ repetitions

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 DATE
EXERCISE – SITTING
reps:

comments:

Sitting in chair. Keep back still and raise one

knee slowly. Repeat on opposite side.
Hold __0___ seconds. Perform __20___
repetitions

reps:

comments:

Sitting in chair. Keep back still and raise one

knee and opposite arm. Repeat on opposite side.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

Sitting on unstable surface such as an exercise

ball or a pillow on a chair. Keep back still and
raise one knee and opposite arm. Repeat on
opposite side.
Hold _____ seconds. Perform _____ repetitions

9
 DATE
EXERCISE – SITTING (cont’d)
reps:

comments:

Sitting on unstable surface such as an exercise

ball or a pillow on a chair. Keep back still. Hold
weights in each hand. Alternately raise one arm
and then the other.
Use _____ pound weights.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

Sitting on unstable surface such as an exercise

ball or a pillow on a chair. Keep back still.
Perform the described tubing exercise.
Hold _____ seconds. Repeat _____ repetitions

10
 DATE
EXERCISE – STANDING
reps:

comments:

Standing keeping back in neutral. Perform the

described tubing exercise.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

Standing on an unstable surface such as a pillow,

keeping back in neutral. Perform the described
tubing exercise.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

Standing on an unstable surface such as a pillow,

keeping back in neutral. Bend hips and knees and
squats down until knees are in line with toes.
Hold _____ seconds. Perform _____ repetitions

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Weekly Instructions and Exercise Log – Level III Exercises
Perform the exercises checked below. Try to do the exercises once per day, 5 days per week.

DATE
EXERCISE – SITTING
reps:

comments:

Sitting on unstable surface such as an exercise

ball or a pillow on a chair. Keep back still. Hold
weights in each hand. Alternately raise one arm
and then the other.
Use _____ pound weights.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

Sitting on unstable surface such as an exercise

ball or a pillow on a chair. Keep back still.
Perform the described tubing exercise.
Hold _____ seconds. Repeat _____ repetitions

12
 DATE
EXERCISE – STANDING
reps:

comments:

Standing on an unstable surface such as a pillow

or standing on one leg, keeping back in neutral.
Perform the described tubing exercise.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

Standing on an unstable surface such as a pillow

or standing on one leg, keeping back in neutral.
Perform the described tubing exercise.
Hold _____ seconds. Perform _____ repetitions

reps:

comments:

Standing on an unstable surface such as a pillow

or standing on one leg, keeping back in neutral.
Bend hips and knees and squats down until knees
are in line with toes.
Hold _____ seconds. Perform _____ repetitions

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 Stand with back straight , lean forward till you feel stretch in your hamstrings (back of your
thigh) hold for 30s to 60s , repeat 5 times each leg.

http://www.mayoclinic.org/diseases-conditions/back-pain/multimedia/sleeping-positions/sls-20076452?s=1

this link has some suggestions for sleeping postures, try the one that you like most comfortable and allows you
to sleep pain free for 7-8 hours.

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