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Low Back Pain Solutions: Day 3

This is one of the BEST and most BASIC exercise for your CORE! This is especially helpful for those that sit all day because you can do it lying down or sitting (at your desk, in your car, on the couch). It is incredibly important for people with a weak pelvic floor (perinatal mamas) and the first exercise we introduce to anyone with low back pain. This information comes from the Canadian Chiropractic Guideline Initiative in partnership with the Centre for Disability Prevention and Rehabilitation.


PELVIC TILTS

Instructions:

1. Lie on your back with your knees bent and feet flat.

2. Gently activate your abs and squeeze your low back down into the ground. (Hint: think of a jelly doughnut under your back and try to squish the jelly out)

3. Repeat this movement 10x. You can do this exercise 5-10x/day


Please note: if you want to do this sitting, start by sitting straight up with your feet on the ground. Don't hunch when you contract your abs.


Check back here tomorrow for Day 4 of exercises for low back pain and stiffness.

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