In this presentation, Dr. Ron Nusbaum will guide you through five excellent stretches & exercises which will help you improve your spinal health. Dr. Nusbaum is CEO of Back Clinics of Canada, and is among Canada's most trusted experts in the field of back pain, spinal decompression, and overall spinal health. The Leg Raise: This stretch strengthens the lower back and hips, but you should always check with your back and neck health specialist before attempting. This stretch can be done anywhere, anytime. Start by laying on your back with one knee bent and the other leg straight forward. Slowly lift the straight leg up as high as you can while keeping the knee straight for a count of five. Slowly bring the leg back down and into the starting position and straighten the other leg, raise, count and repeat. If you do feel pain you should discontinue immediately. Stretch for Sciatica Relief: Sciatica can be caused when the sciatic nerves, which pass through, over, or under the piriformis muscle become irritated if the piriformis muscle goes into spasm. This stretch can help reduce the tension of the piriformis muscle, but you should always check with your spinal expert first. You can do this on a yoga mat at home. Start on your hands and knees, depending on which side your sciatica is on, lift your non-inflamed knee over your sciatica-inflamed leg and arch your spine down, leaning into it with your head forward. Hold this stretch for up to thirty seconds if it's not causing pain. You can do this five to ten repetitions at a time. If you do feel pain you should discontinue immediately. Stretch for Early Bulging Disc: This excellent stretch can help to reduce an early-stage bulging disc. This stretch can relieve back pain from a bulging disc, but you should always check with your back and neck health specialist first. This stretch can be done anywhere, anytime. Start by laying face-down on a yoga mat with your forearms tucked in and hands facing forward. Slowly bring your back upwards to the highest position you can with your head looking forward. Hold for 5 counts and repeat. If you do feel pain you should discontinue immediately. The Shoulder Shrug: This stretch can relieve neck pain, but you should always check with your back and neck health specialist first. This stretch can be done anywhere, anytime. This 3-point stretch can help reduce the tension of the shoulders, but you should always check with your spinal expert first. Start with your feet planted flat on the ground and your hands by your sides. Raise your shoulders as high as you can, holding that position, bring your arms back as far as you can, and the third position is to push your arms down with your chest forward. You can do this five to twenty repetitions at a time. If you do feel pain you should discontinue immediately.

1. Back Pain Exercises
Presented by Dr. Ron Nusbaum
Back Clinics of Canada
www.BackClinicsOfCanada.ca

2. Introduction
“Having strong core muscles is the best way to maintain a strong, healthy back.
We also see that many patients who come in with neck pain or low back pain
usually have tight shoulder and neck muscles, slumping posture, or tight hips.
While exercise alone will not cure serious pain caused by injured spinal discs,
having strong pliable muscles definitely contributes to spinal health.”
- Dr. Ron Nusbaum
Disclaimer:
Please consult a spinal expert before conducting any of the exercises found in this presentation.
All exercises found here (except for the shoulder shrug) should be conducted on a yoga mat.
Dr. Ron Nusbaum
Back Clinics of Canada

3. Leg Raise Exercise
The leg raise is an excellent stretch which will improve the strength of your hip flexors muscles.
1 1) Lay flat on your back. Keep one leg straight,
and bend your other leg as seen in this image.
(Image 1)
2 2) Raise your straightened leg as high as you
can. Hold that position for up to five seconds.
Make sure to keep your leg straight throughout
the lift. (Image 2)
3) Lower your leg to the position seen in Image 1
4) Repeat with your other leg.
Dr. Ron Nusbaum
Back Clinics of Canada

4. Sciatica Pain Exercise
Sciatica is often caused by irritation in the piriformis muscle. The following stretch will reduce tension
on the piriformis muscle. Please note that the images on this slide assume that your sciatica is in your
left leg. If you are experiencing pain in your right leg, simply reverse the instructions on this slide.
1) Begin on your hands &
1 knees, as seen in Image #1.
2) Bend your right knee behind
your left knee. Arch your spine
downwards, and lean forward.
2 Hold this position for 30
seconds (provided that it is not
causing pain).
Dr. Ron Nusbaum
Back Clinics of Canada

5. Bulging Disc Exercise
This exercise can help reduce an early bulging disc. You should aim to perform between five & twenty
repetitions of this exercise.
If you have a problem leaning forward, please remember to bend at your knees.
Lay on your stomach, with your forearms pressed against the floor.
1
Slowly bring your back upwards as far as you can. Hold that position
2 for five seconds.
Dr. Ron Nusbaum
Back Clinics of Canada

6. Shoulder Shrug
The shoulder shrug is an excellent stretch will help restore flexibility to your shoulders and neck, and
may even give you a boost in energy. This stretch can be done at your home, place of work, or
anywhere else.
1 2 3 4
Begin by standing up Lift up your Without lowering Keep your
straight, with your feet shoulders as high as your shoulders, shoulders back,
planted and hands you can. pull them back as and lower them
pointed down to the far as you can. down.
ground.
Dr. Ron Nusbaum
Back Clinics of Canada

7. Combination Bird Dog Stretch
Please take note that this is an advanced stretch which requires an increased amount of coordination.
Initially, you should conduct the knee & arm portions of this exercise separately.
1 Begin on your hands & knees. 2 While looking forward, outstretch your right arm & left knee.
Hold this position for five seconds.
Repeat, using your
3 left arm & right
knee.
Dr. Ron
Nusbaum
Back Clinics
of Canada