Patient Information
  Privacy Policy
  Association Links
Exercises after the acute pain has diminished.
Do the following exercises if you feel no pain in your low back upon coughing, sneezing or straining to move the bowel.
Please see precaution in "General Instructions" below
Exercise 9
Lie on back with knees bent and feet on the floor. Cross arms over chest and place hands on shoulders. Now tighten the abdominal muscles so as to lift and curl the shoulders about 1 foot off the floor. Remember - curl up the spine downwards between the Exercise 9shoulder blade. Feel the abdominals tighten. Do this 10 to 30 times depending on your stamina. 50 times is good for those in good shape.

Exercise 10
Exercise 10
Lie on side. Turn the toes inwards on the right foot and lift leg upwards. Repeat this 6 times on right and then 6 times on the left. You will feel pulling in the outer thigh and pelvis.
Exercise 11
Exercise 6Lie on back and draw knees to chest, arms extended level with shoulders, roll hips to side in attempt to touch the knees to the floor. Turn your head, in the opposite direction to which your knees are bending. Repeat this 4 times going first to the right and then to the left. This exercise brings all spinal movements together in a smooth forceful manipulation of the spinal articulations. Since the exercise involves rotation, it should only be done under physician instruction.
Exercise 12

Lie on back. Bend knees and bring feet up to the buttocks. Now lift and straighten the legs so that the legs are at a right angle to the body. Raise the buttocks from the floor and place the hand beside the buttocks and support your pelvis as you raise the pelvis from the floor. Allow the legs to go over the head with feet over the head and legs parallel to the floor. Hold this position for 10 seconds and repeat 2 - 3 times. Slowly lower your pelvis and legs to the original starting position. This exercise should only be used by those who have been working with the exercises for some time and have their low back pain under control.
General Instructions

Do Not Sit when you have low back pain. This increases the pressure within the disc and the joints of your spine. If your doctor prescribes a belt to wear, remove it to do these exercises. If your doctor agrees, it is good to alternate hot and cold on your back before doing these exercises. This is done by applying moist heat in the form of a hot towel for 10 minutes followed by 5 minutes of ice therapy in which a moist cool towel is placed on the skin with an ice bag on it.

If your doctor suggests nutritional supplementation, be sure to follow it closely.

Do these exercises on a firm surface such as the floor or a mat. Do not be alarmed if discomfort is noted during exercise. If this pain is great, stop it and consult your doctor before continuing.

The Cox exercises are to be used in conjunction with your chiropractic care and should be discussed with your chiropractic physician before use.

 

James W. Orphan
D.C, D.A.B.C.N., D.A.B.C.O.

296 Main Street
Walpole, MA 02081

508.668.5566