Exercises for Back, Hips and Neck

A few minutes each day can make a difference in your flexibility and strength. Below are just a few examples of exercises you can do to strengthen your back and increase your flexibility. Talk with your doctor before attempting any of these exercises and ask if they are appropriate for your pain or physical condition. Only perform exercises that your doctor says are okay. Do not attempt these exercises during a flare-up or a spasm.

Back Stretches and Exercises

The pelvic tilt gently stretches the lower back.

1. Lie on your back and pull in your stomach so that your pelvis rolls and your lower back moves toward the floor.
2. Roll your pelvis in the opposite direction so that your back moves away from the floor.
3. Do these slowly and deliberately by counting. Count "one" as you move your lower back to the floor. Count "two" as you move into the neutral position. Count "three" as you move your pelvis away from the floor. Count "four" as you move into neutral.

Wall slides strengthen the muscles that support the back. 

1. Stand with your back against the wall, with your feet about 12 inches away from the wall. Your feet should be about shoulder width apart.
2. Do a pelvic tilt (see the movement above) to find the neutral position of your spine.
3. Bend your knees slowly and slide your back down the wall a few inches.
4. Hold the position and then slide back up to the starting position.

The knee-to-chest exercise helps keep your back flexible by stretching the muscles in the back.

1. Lie on your back and place both feet on the floor, about shoulder width apart.
2. Bring one knee up toward your chest.
3. Using both hands, hold onto your leg, just below the knee.
4. Gently and slowly bring your knee closer to the chest. You should feel the stretch in your back or your buttock.

Hip Stretches

Stretching your hips allows you to squat down more easily and lift with your leg muscles.
For the hip rotator stretch:

1. Lie on your back and bend your knees.
2. Lift one leg and place your ankle on the opposite knee.
3. Place both hands on the thigh of the leg that is not crossed.
4. Using both hands, gently pull your leg toward your chest. You should feel a stretch in your buttocks. Tip: If it is difficult for you to hold your thigh, place a towel behind your thigh and hold both ends in each hand.
5. Hold the stretch for 30 seconds. Do not bounce.
6. Switch sides.

For the hip flexor stretch:

1. Stand with one foot in front and the other in back about 12 to 24 inches.
2. Do a pelvic tilt and hold it by tucking in your abdomen and squeezing your buttocks together.
3. While you hold the pelvic tilt, move your upper body toward the wall.
4. You should feel the stretch in the front of your thigh of the back leg.

Hamstring Exercise

Strengthening your hamstring allows you to bend your leg more easily, which can take pressure off of your back when you lift objects. 

1. Lie on your back.
2. Holding both ends of a towel wrapped around one thigh, just above the knee, gently pull your thigh toward your chest.
3. Slowly straighten your leg, while holding it in position with the towel. You will feel the stretch in the back of your thigh and leg.

Neck Exercises

The dorsal glide stretches the back of the neck.

1. Stand or sit, looking straight ahead.
2. Tuck your chin as you slowly glide your head back over your body. Do not glide back so far if you feel pain.
3. Hold in this position and count to five.
4. Relax the hold and repeat.

For the chest and shoulder stretch:

1. Stand or sit, looking straight ahead.
2. Perform the dorsal glide, explained above.
3. Raise both arms so that your hands are by your ears.
4. Lower your elbows toward your sides and back while you exhale. You should feel your shoulder blades slide down and move together.
5. Hold position, relax, and repeat.