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Disc & Low Back Pain

ELDOA Disc Traction Stretch L5-S1

Upper Body Stretches

​A circuit of stretches for the upper body that should be performed at least 2 times a week to maintain flexibility and prevent injuries.

Good Morning

​​Low Back strengthening exercise for those who want to increase performance with stabilization and increase strength of hamstrings, glutes and low back musculature.

Glute Medius Hip Lift

Stabilization and strengthening exercise for the glute medius

Front Plank

Plank progression for core strenghening without compression of the lumbar discs from Dr. Stuart McGill.

Side Plank

​Side Plank- Low back strengthening along the flanks in the Oblique, Quadradus Lumborum, Erector Spinae without causing compression on the Lumbar discs. Recommended by Dr. Stuart McGill.

Dead Bugs

Low back and core stabilization with alternating arms and legs.

Hip Circuit

Hip strengthening of the lateral hip musculature. 6 exercises done without rest. 

Hip Lift

​Isolated Hamstring Strengthening exercise without glute and low back involvement. Great for stabalizing knee joint and decreasing knee pain. 

Disc & Low Back Pain

ELDOA Disc Traction Stretch L4-L5

Cat and Cow Stretch

This is the yoga stretch for mid back & low back mobility & those problematic breathing rib issues

Bird dogs

Strengthening and Stabilization of the core and low back musculature.

Low Back Nerve Flossing

Nerve flossing for nerve entrapments and radiculopathies.

Curl-Ups

Core stabilization and strengthening that does not compress the low back. An exercise to improve low back pain.

Rows

Row variation for increasing posterior back and shoulder strength and stability

Pelvic Tilts

​Low Back relief, Core strengthening activation of pelvic girdle exercise.

Sloppy Push-Ups, McKenzie Extensions, Cobras

​Disc injury exercise: McKenzie extension, Cobras, Sloppy Push-ups.

Simple Bridge

A simple bridge with lifting hips to be in a straight line with shoulders hips and thighs. Increasing posterior chain stability and strength

Acute Low Back pain Advice

Acute Low back pain advice on symptoms, exercise, sleep and function

Low Back Stabilization

Low Back Stabilization, while laying on your back you will be moving your legs and abdomen muscles. 

Slump Nerve Flossing

Nerve flossing of the Sciatic Nerve while sitting. A progression from side lying low back nerve flossing.