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.
Glute Medius Hip Lift
Stabilization and strengthening exercise for the glute medius
Plank progression for core strenghening without compression of the lumbar discs from Dr. Stuart McGill.
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.
Low back and core stabilization with alternating arms and legs.
Hip strengthening of the lateral hip musculature. 6 exercises done without rest.
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
Strengthening and Stabilization of the core and low back musculature.
Low Back Nerve Flossing
Nerve flossing for nerve entrapments and radiculopathies.
Core stabilization and strengthening that does not compress the low back. An exercise to improve low back pain.
Row variation for increasing posterior back and shoulder strength and stability
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.
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.