Lie on your back, legs together, knees bent, feet flat on the floor, with your arms above your head. Push the small of your back flat to the floor, at the same time tightening your abdominal muscles and buttocks. Hold for 20 seconds and relax
Pelvic tilt.
Lie on your back with legs together, knees bent, feet flat on the floor, and your arms at your sides. Slowly raise your pelvis and hips while pushing through the heels and focusing on tensing the buttock muscles until there is a straight line from knees down to the upper back/shoulders. Hold for 10-20 seconds and return to the starting position- repeat
Begin on your side creating a straight line, lining up your feet to your hips, back and head. Keeping your back straight, elevate your hips to create a bridge while supporting your upper body with your forearm or outstretched hand. Hold for 10-20 seconds and repeat.
Lie flat on your back, with the lower half of your legs on a chair so that your lower legs from a right angle with your thighs, which are at a right angle to your trunk. Remain for 5-10 minutes.
Not all back exercises are ideal for every patient. It’s always best to discuss your ideas with us first. The best advice for preventing back pain is usually…
