Four Low Back Pain Relief Exercises

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IntroductionThe exercises on this presentation have been proven to be the most effective in improving core stability, as well as preventing & rehabilitating low back pain.

For additional assistance regarding back & neck pain, including causes, treatment options & prevention techniques, please visit www.BackandNeck.ca.

Stretch #1: The Plank

1) Bend your elbows2) Keep your shoulders aligned with your elbows3) Keep your neck aligned, your spine straight, and make sure there is no dip in your lower back4) Hold that position for five seconds, then bend your knees, and return to a sitting position

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www.BackandNeck.caStretch #2: The Side Bridge

1) Ensure that your elbow is in line with your shoulder & hip.2) Bend your knees just below 90 degrees.

3) Draw your belly-button up & forward, press your hips out, and look straight ahead.

www.BackandNeck.caStretch #3: The Back-Bridge

1) Begin by lying on your back, with your knees up and feet planted on the ground.

2) Simply lift your hips straight up. Hold that position, and then slowly lower back to the ground, and repeat.

www.BackandNeck.caStretch #4: The Cross-Crawl

1) Begin on your hands & knees.

2) Extend one leg, and the opposite arm, with your thumb pointed upwards. Hold this position for 3-5 seconds.

3) Repeat using the opposite leg & arm.