*SIMPLE STEP EXERCISE: Laying Around with Feet Up for Low Back Pain

Did I get your attention with the name of this "exercise"?  I can just hear you thinking " forget the sweaty-ab crunchy- run till you drop stuff.  I want to do that laying around exercise."  This won't whittle your waist or make you drop pounds but it is good for pain.

This is one of my favorite starter exercises for low back pain.  It is tolerated by almost everyone and can result in a lot of pain relief.  I could have called it something more technical sounding but this gets the point across.  Patients also have a harder time coming up with excuses for not doing their exercise (it is a little hard to say you don't have time to lay around).  

 

It is a little more than just lying down like a couch potato.  The secret is in the positioning.  Basically, you lie on your back with your feet up on a chair or something else (see other options below) that keeps your hips and knees each at 90 degree angles.  Picture the position you would be sitting in a chair but lying on your back.  

 

There are several benefits of this position.   It helps take the pressure off the lower spine which is a common area of compression.  Gravity takes a toll on the spine and most daily activities involve sitting, standing or picking things up which increase the wear and tear on the back.  Laying down in this position allows for the spine to elongate and improve the spaces between the bones. It also gives the discs a chance to "plump" back up. Even though the position is the same as a sitting position, the spine is not bearing weight in an up and down manner, allowing it to stretch out.  

 

If the support is good, this position also allows all the muscles to relax.  The muscles usually tighten up when there is pain which leads to more pain.  In this position, you can let go from trying to support your spine and body. This gives the muscles a chance to "reset" and relax.  

 

This exercise also allows for a good posture position to be achieved in a safe manner.  When trying to teach correct posture in sitting or standing, there are a lot of moving parts to consider.  When lying on the back, it easier to get the correct position.  The spine is supported on the surface and the legs are supported on the chair.  Everything lines up better in this manner.  

 

Often, when people in pain can't tolerate any other position, they can tolerate this one.  The only tricky part can be getting up and down.  If you don't have pain, it is still a good idea to follow these steps.

 

1.  This exercise can be done on the floor, but I often recommend people do this on the bed to avoid getting up and down from the floor.  

2.  Try to keep back straight when getting up and down, don't twist your spine.  Sit, lower yourself down onto your side with your elbow, then turn as one unit (keep spine-hips-knees together "like a log"), and put your legs onto the chair (or other object- see below).    Have someone help you with your legs if needed.  

3.  Make sure your calves are completely supported by the chair.  

4. Now the best part:  Lie there and rest comfortably and let all your muscles relax.

5.  This exercise is best done for at least 5-10 minutes, but feel free to hang out for a while.

6. When done, bring your knees towards your chest and "roll like a log" in the reverse order of the way you went down.  Sit for a minute or two, then stand up.  

 

 

Some things to consider:

 

1. There should be NO pain doing this exercise.  If there is pain and you can't readjust to relieve it,  see your physical therapist-there may be something else going on that needs checked out.

2.  The floor is a good surface to do this on but only if you can easily get up and down.  Do it in the bed if you can't.  

3.  The back doesn't have to be completely flat but shouldn't be curved up too much.  

4. Relax and breathe slowly and let your belly rise up and down instead of your chest.  

5. Have someone help you get in to position if needed.

6.  This is a good before bed exercise.  It relaxes your body and helps you sleep better.  

7.  Besides before bed, it can be done any time of day.  I have had people lay down on the floor in the office in the middle of the day.  Whatever works for you.

8.  This exercise is intended to give some pain relief so that walking and other activities can be easier to do.  I am NOT suggesting that this is your ONLY exercise for low back pain.  Many studies have shown that complete bed rest is not good for recovering from acute back pain.  Use this exercise to decrease the pain so you can start walking or doing other active pursuits to recover faster.

  

 

Other options for leg support in place of the chair:

 

 

Couch

 

Shower chair: This is what I use in the clinic- it is easy to clean, lightweight, and mine has handles to make it easy to lift. They also typically have adjustable height legs (handy if you have to switch between tall and short people). You can typically find them at places like Wal Mart or a drug store.  

 

Exercise Ball:  This isn't the best option for relaxing in this position as it rolls and moves. This can be used in bed if you have a way of keeping it stable. It can be good as an option if you do want to work on mobility in this position, such as gentle rocking of the knees side to side or back and forth.  Check with your therapist to see if you are up to these movements.

 

Rubber Tote/ Container/ Laundry Basket (turned upside down):  The type you would store things in the attic or garage.  Make sure it is the right size for you.

 

Storage Ottoman:  This is one of my favorite recommendations for at home use.  It is a multi-purpose piece that you can use on the bed or on the floor AND you can sit on it or prop your feet on it while sitting in a chair.  It also stores items inside and typically has handle openings on the side for ease of lifting.  

 

Five Gallon Bucket (turned upside down):  Not as ideal as the other options as it is narrow and harder to keep your legs on, but it can work in a pinch.  

 

 

Now, go lie about in the Laying Around With Your Feet Up position.  If anyone calls you lazy,  you can tell them "No, I'm exercising".

 

 

TIME SENSITIVE BONUS INFO:

 

As of the writing of this post, Target has the storage ottomans on sale in their weekly catalog for $16 (Feb 27 to March 5 2011). This is the lowest price I have seen them.  They are only 15 inches high so they may not suit everyone.  A quick search on their site shows more variety in sizes and styles (some even have trays) in the range of $35 to $80.  I have also seen them at Wal Mart and other stores that carry furniture.