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3505 Richville Road
Manchester Center, VT 05255
Phone: (802) 366-1144
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Back to Exercise Library.

Back Exercises

The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. With some simple cases of back pain, certain exercises can help relieve some pain episodes. Remember, never do any exercise that causes increased pain.

Back Exercise Menu

 

Press Up: Sphinx Position

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Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the Sphinx position, where your forearms are in contact with the ground. Then over time begin to press up. If you are flexible, you may be able to straighten your arms fully over time. Hold for 10 seconds, then repeat.

Superman

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Start by lying on your stomach with face down. Raise your shoulders and hold yourself up with your arms extended in front of you. Hold for 30 seconds, then return to starting position. Repeat exercise ten times.
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Standing Back Extension

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Standing Back Extension (above left) - This exercise can be done at work or any other place where doing a press up on the floor is practical. Start with hands on low back. Slowly arch backward as far as you can without discomfort. Hold only for three seconds, and return to starting position. Repeat five times.
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Piriformis Stretch

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Lie down with your right knee up, and both arms stretching outward at 45 degree angles away from your body. Slowly let your right knee fall across your body to the ground. Keep your shoulders as flat as possible. Hold for 30 seconds. Return to starting position. Raise your left knee and let it fall across your body to the right side. Hold for 30 seconds. Return to starting position. Do the exercise ten times, alternating knees.
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Cat

Back Cat Exercise, exercises to relieve back pain, exercise library vermont, spine exercises vermont, spine center vermont, back pain vermont, neck pain vermontStart on all fours. Create an arch in your low back by raising your abdomen toward the sky, while at the same time bowing your head. Hold for 30 seconds. Go back to starting position.

Dog

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Arch your back the opposite direction by lowering your abdomen toward the ground, while at the same time raising your head. Hold for 30 seconds. Go back to starting position. Repeat exercise 20 times.
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Knee to Chest

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Start with both legs and heals together flat on the ground. Raise your right knee upward and pull it toward your chest with your hands. Hold for 30 seconds, then return to starting position. Repeat with other leg. Do ten repetitions with each leg, alternating between right and left leg.
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Body Flexion

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Start on your knees with hands across abdomen. Slowly lean forward and let your body curl forward, keeping your head off the ground. Hold for 30 seconds. Repeat several times.
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Runner's Stretch

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Start in a sitting position with legs extended and feet together. With your hands flat against the ground, slowly extend forward as far as you can comfortably. Hold for 30 seconds and relax. Repeat stretch ten times.
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Advanced Reach

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This exercise is more difficult than it looks. Start on all fours. Raise your right leg backward, and raise your left arm up reaching in front of you. Hold for ten seconds. Go back to starting position. Repeat position with left leg and right arm. Do the exercise ten times alternating legs/arms.
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Hyperextension

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Start by lying on your stomach with your hands behind your back. Then raise your chest and feet off the ground. Hold for 5 seconds.
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NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.

 

About Taconic Spine | Meet Dr. Robert Giering | Spine Problems | Treatment for spine conditions including: Nonsurgical Spine Care | Physical Therapy | Injection Therapy | Spine Surgery | Educational Resources | Patient Center | Contact information for our locations in Manchester, Bennington and Rutland, Vermont | Sitemap

Our spine center offices serve all of Vermont, including the communities of Burlington, Bennington, Rutland, Manchester, Barre, and Montpelier, upper New York state including Saratoga Springs and Queensbury, New Hampshire and Massachusetts.

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Conditions
You might be surprised to learn that 80 percent of the time, back and neck pain is simply a result of strain or soft tissue injury. Click here to learn about the different conditions related to neck and back pain and how to relieve symptoms through treatment.

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What hurts?
The vast majority of back problems improve on their own or with nonsurgical treatment. There are a few warning signs, however, that may indicate serious spinal problems. Weakness or numbness in a leg or arm, especially if it is severe—and it is getting worse—also points to nerve damage. Nerve damage associated with these symptoms can be permanent if not treated immediately. Numbness, pain or tingling that radiates into the arm or leg is also a source for concern and should be seen within a few days by a spine specialist.

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Click here to learn more about what symptoms mean and when to see a doctor.
Frequently Asked Questions
Do you have neck or back pain?

frequently asked questions about spine - back pain vermont, neck pain vermont, spine center upper new york state, Massachusetts spine center, new hampshire spine center, manchester spine center, bennington spine center, rutland spine centerThe vast majority of back problems improve on their own or with nonsurgical treatment. There are a few warning signs, however, that may indicate serious spinal problems. Please take a moment to view frequently asked questions that can help you understand pain symptoms.

What do my symptoms mean?
What can I do at home to relieve pain?
What are my nonsurgical care options?
What does spine surgery entail?
What is a Regional Spine Center?

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Dr. Rob Giering Bio
Robert W. Giering, MD
Board Certified PM&R
Fellowship trained in Pain Management

dr robert giering, fellowship trained physiatrist vermont, spine physician vermont, upper new york state spine center, Massachusetts spine center, new hampshire spine center, manchester spine center, bennington spine, rutland spine treatmentDr. Rob Giering specializes in developing non-surgical treatment options for back and neck pain patients, including the use of customized spine therapy techniques and spinal injections that relieve inflammation around nerve roots. These injections enable many patients to resolve their symptoms without the need for surgery. Click here to learn more.

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Home Remedies
Taconic Spine emphasizes activity as the key to relief from back and neck pain. The Vermont spine center mails out a free 36-page Home Remedy Book for back pain and neck pain with pain-relieving stretches that can be done on the living room rug while watching TV. These customized exercises make the back stronger, more flexible and resistant to injury. Click here to learn more.
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Minimally Invasive Surgery
New minimally invasive spine surgery tools and techniques used by the spine surgeon at Taconic Spine reduce the length of the incision and enables the person to go home quicker and have a less painful recovery.

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Click here to learn more.

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