Important Note:
These exercises were designed as a place to start to address your symptoms. These exercises should not be performed or continued if they cause or increase your pain in any way. Using these exercises for self-management of your symptoms does not replace the value of being assessed by a Health Professional.
1. Repeated lumbar extension
Sets: 3 Reps: 10 Freq: 3-4x per week (every other day)
Stand with your chin tucked in and place your hands on your hips.
Lean backwards, arching the lower back while keeping your chin tucked and staying within a pain free range.
Return to the starting position and repeat.
2. Leg lowers
Sets: 3 Reps: 8 each Freq: 3-4x per week (every other day)
Lie on your back with your knees bent and your lower back in neutral position (slightly arched).
Engage your core by drawing your belly button towards your spine and pressing your lower back into the floor so that there is no space between your lumbar spine and the supporting surface.
While maintaining this contraction, straighten one leg without touching the floor and without moving your lower back.
Return your leg up and repeat with the other leg before returning to the starting position by lowering one leg at a time.
