Low Back Exercise

Low back exercises are like flossing daily, they can keep the doctor away!

The following are 3 basic low back exercises for people who don’t have low back pain and want an easy, daily routine to keep the chiropractor away:

1. Ball Extentions
get on your knees, feet against the wall
– roll the exercise ball into your lap
– drape your body over the ball
– slowly straighten your legs until top of your chest is OFF the ball, but your belly is ON the ball
– hands at ears
– bend forward until chest touches ball, then curl back to lift chest (NOT belly) off ball

2 sets of 15-20 repetitions

photo courtesy marin/freedigitalphotos.net

2. L Sits
lay flat on your back
– hands flat on ground next to your hips
– bend knees and bring them up to 90 degrees (perpendicular with floor)
– straighten legs out as much as you can and hold this position
2 sets of 30 seconds

photo courtesy marin/freedigitalphotos.net

3. Side Planks
use hand to prop yourself up on your side
– straighten legs and raise hips up to form straight line with your body
– hold for 30 seconds flip over and so same on opposite side
Do 2 x each side overall

photo courtesy marin/freedigitalphotos.net