These simple exercises (with your doctor's approval, of course) should be done on a padded but firm surface. Use good body mechanics while getting up and down. Do only the exercises assigned by your therapist or chiropractor. A warm bath or shower before exercising is also beneficial.

Don't overdo, especially in the beginning. Start by trying the movements slowly and carefully. Put a pillow under your neck if it makes you more comfortable. Always start your exercises slowly to allow muscles to loosen up gradually. Don't be alarmed if the exercises cause some mild discomfort which last a few minutes. But if pain is more than mild and last more than 15 or 20 minutes, stop and do no further exercises until you see your doctor.

Exercise 1: (One knee to chest)
Lie on your back with your arms above your head and your knees bent. Now move one knee as far as you can toward your chest and at the same time straighten out the other leg. Go back to the original position with both knees bent, and repeat the movements, switching legs. Relax and repeat the exercises.

Exercise 2: (Both knees to chest)
Lie on your back with a small pillow under your head, your arms at your sides and your knees bent. Now bring your knees up to your chest, and with your hands clasped pull your knees toward your chest. Hold for a count of 10, keeping your knees together and your shoulders flat on the mat. Repeat the pulling and holding movement three times. Relax and repeat the exercise.

Exercise 3: (Pelvic Tilt)
Relax with your arms above your head and your knees bent. Now tighten the muscles of your lower abdomen and your buttocks at the same time so as to flatten your back against the mat. This is the flat back position. Hold the position for a count of 10. Relax and repeat the exercise.

Exercise 4: (Lower Back Stretch)
Sit on a hard chair with your arms folded loosely in front of you. Let your body drop until your head is down between your knees. Pull your body back up into a sitting position while tightening your abdominal muscles. Relax and repeat the exercise.