A link to an illustrated mini-book showing reasons and methods of managing neck and low back pain with minimally invasive treatments is added for the sake of patients and medically interested non-patients.
We are happy to announce launching of our website so the majority of patients will get the benefits
Bader
Spine Universe
Albasel
PAMISS
Exercises neck and spine


Exercises neck and spine

 

Back Pain Exercise Guide

It is important for your full recovery and to restore the back strength to practice regular exercises. It is recommend that you exercise 30 minutes/ two times a day.

1-    Ankle Pumps - Lie on your back. Move ankles up and down. Repeat 10 times.

2-    Slides - Lie on your back. Slowly bend and straighten knee. Repeat 10 times.

3-    Abdominal Contraction - Lie on your back with knees bent and hands resting below ribs. Tighten abdominal muscles to squeeze ribs down toward back. Hold 5 seconds. Relax.

4-    Squats - Stand with back leaning against wall and feet in front of body. Keep abdominal muscles tight while slowly bending knees 45 degrees. Hold 5 seconds. Slowly return to upright position.

5-    Raises - Stand on both feet. Slowly raise heels up and Repeat 10 times.

6-    Straight Leg Raises -  Lie on back with one leg straight and one knee bent. Slowly lift leg straight up and hold 5 seconds. Lower leg slowly.

7-    Single Knee to Chest Stretch - Lie on back with one knee bent. Hold thigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax. Repeat on each side.

 

Stretching Exercises 

- Hamstring Stretch - In the same position. Hold one thigh and slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax. Repeat

 

-         Lie down, and slowly pull the knees toward your abdomen

 

 

 

 

 

 

 

 

-         Take the cat position, on your hands and knees. Curve your back Slowly while making sure to lower your head. Then lower your back and raise your head,

 

 

 

 

 

 

Strengthening exercises

To strengthen the back muscle, raise your back 45 degree from the ground  , and then raise the pelvis for 5 second, then return the ground

 

 

 

 

 

 

 

 

 

 

 

 

 

- Lie on abdomen, placing hands to the body sides. Raise the legs 5 second, then repeat for other leg. ( repeat 10 times)

- Same position, raise the head and upper chest for 5 second

 

 

 

 

 

 

 - In the same position, raise your hand from the ground for 5 seconds. (repeat 10 times)

 

 

 

Back Exercise During Standing

- Bend down word, placing booth of your hand behind the knee. Curve the back inward and then out ward, making sure to move the head accordingly

 

 

 

 

 

 

 

- Bend your back slowly to reach your limit, while placing booth hand on the lower back, and spreading the legs. Hold for 3 sec.

 

 

 

 

 

 

 

 

 


 

 


 

Neck Pain Exercise Guide

Under hot shower, repeat the following exercises continuously for at least 10 minutes:.

1- turn head left, then right 

 

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2- rise head up then lower down

 

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3- bend head to right shoulder, then to right shoulder.

4- Perform circular motion.

 

 

 

 

  

5- repeat same exercise with hand resistance.

 

 

 

 

 

 

 

Repeat those exercises twice daily (morning and night before sleep)