Four Low Back Pain Prevention Exercises
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The document describes four low back pain relief exercises - the plank, side bridge, back-bridge, and cross-crawl. The exercises have been proven effective in improving core stability and preventing or rehabilitating low back pain. Instructions for performing each exercise correctly are provided along with a recommendation to visit the BackandNeck.ca website for additional back and neck pain information.
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- 1. Four Low Back Pain Relief Exercises www.BackandNeck.ca
- 2. Introduction The 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.
- 3. Stretch #1: The Plank 1) Bend your elbows 2) Keep your shoulders aligned with your elbows 3) Keep your neck aligned, your spine straight, and make sure there is no dip in your lower back 4) Hold that position for five seconds, then bend your knees, and return to a sitting position www.BackandNeck.ca
- 4. 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.
- 5. 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.
- 6. 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.