Video 4 Lower back pain exercises

11/24/2017

Nicole link

11/24/2017 07:18:50 am

This is the last in the series of videos for lower back pain prevention and management. Perfom all the exercises in video 1, 2 and 3 before performing these, and perform them every day for the rest of this week.
For this routine, begin with the plank:
1. Plank
- Start off on your tummy, place your elbows on the ground under your shoulders, tuck your toes under and lift your tummy up off the ground. Keep your spine and neck long, keep your tummy tucked in, dont lift your bum up too high and squeee your buttocks.
- Hold for 30 seconds, or more if you can
2. Side Plank
- Ly on your side, with your legs straight, and one foot on top of the other, rest on your elbow and lift your bum up.
- keep the spine and neck long, shoulders supported, not collapsed, but relax the neck. Engage the tummy and bum.
- Hold for 30 seconds, or more if you can
3. Psoas Stretch
- Kneel on a pillow, place one foot in front and move your body forward, tucking your pelvis in so as to not arch your back
- hold the stretch for 20 to 30 seconds, and repeat on the other side
4. QL Stretch
- hold onto a door handle, place one foot behind the other, while placing all your body weight on the hind foot, pull back into your bum feeling the stretch in the lower back
- Hold the stretch for 20 to 30 seconds, and repeat on the other side

Video 4 Lower back pain exercises

Leave a Reply.

Dr N Bernic

Archives

Categories