REHAB SERVICES Q: Is there anything I can do at home to try to help with low back pain? A: Low back pain is very common and can affect Marin Jurado, people of all ages. It can be caused from overuse, heavy lifting, and prolonged sitting just to name a few reasons. Before you make a trip to your doctor there are some simple exercises that you can try to help reduce your pain. The most common are Mckenzie exercises which focus on extension of our low-back. The second type are known as Williams low-back flexion exercises. It is okay to try one set of exercises for a day or two to see if they help relieve your pain, and switch to the other if your pain continues. Progressing from exercise to exercise based on tolerance is recommended. Do each one five times with a few second holds. You do these if pain is reduced or slightly tolerable. SPTA Mckenzie exercises 1) Lay on your stomach with a pillow under your chest 2) Lay on your stomach and on your elbows 3) Lay on your stomach while pressing up with your hands 4) Standing, lean against a counter and lean back Williams exercises 1) Lay on back and bring your knee to your chest and alternate knees 2) Lay on your back and bring both knees to your chest 3) Sit in a chair and reach down between your legs toward the floor 4) Standing reach down to touch your toes Sanford Bemidji Rehab Services 1300 Anne Street NW Bemidji, MN 56601 (218) 333-5898 www.bemidji.sanfordhealth.org TM SANFORD" Bemidji REHAB SERVICES Q: Is there anything I can do at home to try to help with low back pain? A: Low back pain is very common and can affect Marin Jurado, people of all ages. It can be caused from overuse, heavy lifting, and prolonged sitting just to name a few reasons. Before you make a trip to your doctor there are some simple exercises that you can try to help reduce your pain. The most common are Mckenzie exercises which focus on extension of our low-back. The second type are known as Williams low-back flexion exercises. It is okay to try one set of exercises for a day or two to see if they help relieve your pain, and switch to the other if your pain continues. Progressing from exercise to exercise based on tolerance is recommended. Do each one five times with a few second holds. You do these if pain is reduced or slightly tolerable. SPTA Mckenzie exercises 1) Lay on your stomach with a pillow under your chest 2) Lay on your stomach and on your elbows 3) Lay on your stomach while pressing up with your hands 4) Standing, lean against a counter and lean back Williams exercises 1) Lay on back and bring your knee to your chest and alternate knees 2) Lay on your back and bring both knees to your chest 3) Sit in a chair and reach down between your legs toward the floor 4) Standing reach down to touch your toes Sanford Bemidji Rehab Services 1300 Anne Street NW Bemidji, MN 56601 (218) 333-5898 www.bemidji.sanfordhealth.org TM SANFORD" Bemidji