Spine Health Exercise Program: A Patient Guide

Introduction

This exercise program is designed to help manage and improve spine conditions through targeted movements and stretches. Always consult your healthcare provider before starting any exercise program.

General Guidelines

• Start slowly and progress gradually
• Stop if you experience increased pain
• Perform exercises on a firm, flat surface
• Maintain proper breathing throughout

Warm-Up Exercises (5-10 minutes)

1. Gentle Walking

   • Walk at a comfortable pace
   • Duration: 5 minutes

2. Shoulder Rolls

   • 10 forward rotations
   • 10 backward rotations

Core Strengthening Exercises

1. Pelvic Tilts

• Lie on back with knees bent
• Tighten abdominal muscles
• Press lower back into floor
• Hold 5 seconds
• Repeat 10 times

2. Bridge Exercise

• Lie on back with knees bent
• Lift hips toward ceiling
• Hold 10 seconds
• Repeat 10 times

Flexibility Exercises

1. Cat-Cow Stretch

• Start on hands and knees
• Alternate between arching and rounding spine
• 10 repetitions

2. Child's Pose

• Kneel on floor
• Sit back on heels
• Stretch arms forward
• Hold 30 seconds

Frequency and Duration

• Perform exercises 3-4 times per week
• Complete 2-3 sets of each exercise
• Total program duration: 20-30 minutes

Precautions

• Stop immediately if you experience:
  • Sharp pain
  • Numbness or tingling
  • Weakness in limbs

Progressive Advancement

Increase repetitions and duration as strength improves, always maintaining proper form.