exercises for low back pain - issaonline.com · chest raises to stretch lower back child’s pose...

Hamstrings Hips Deep glutes (piriformis) Calves DO NOT roll the lower back FOAM ROLLING BIRD DOG Get down on hands and knees with back straight Lift right arm and left leg and stretch forward and back Repeat with left arm and right leg STRENGTH COBRA Lie on stomach on the floor Place hands directly under shoulders Flex toes downward Gently lift the chest up and hold before slowly lowering down STRENGTH HIP BRIDGES Lie on back on the floor Bend knees with both feet flat on floor Lift hips up and squeeze glutes STRENGTH PLANK Press hands and forearms into the floor Lift the body up on the toes Remain stationary with a straight line from head down to toes STRENGTH Hamstring stretches Kneeling hip flexor stretch Chest raises to stretch lower back Child’s pose STRETCHES ISSAONLINE.EDU EXERCISES FOR LOW BACK PAIN Help Your Clients Get Relief To learn more about muscle imbalances and how to use exercise as part of a pain reduction or injury prevention program, look into becoming an ISSA Certiﬁed Corrective Exercise Specialist.

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Page 1: EXERCISES FOR LOW BACK PAIN - issaonline.com · Chest raises to stretch lower back Child’s pose STRETCHES ISSAONLINE.EDU EXERCISES FOR LOW BACK PAIN H e lp Y o u r C i en ts G R

Hamstrings Hips Deep glutes (piriformis) Calves DO NOT roll the lower back

FOAM ROLLING

BIRD DOG

Get down on hands and knees with back straightLift right arm and left leg and stretchforward and back Repeat with left arm and right leg

STRENGTH

COBRA

Lie on stomach on the floor Place hands directly under shoulders Flex toes downward Gently lift the chest up and holdbefore slowly lowering down

STRENGTH HIP BRIDGES

Lie on back on the floor Bend knees with both feet flat on floor Lift hips up and squeeze glutes

STRENGTH

PLANKPress hands and forearms into the floor Lift the body up on the toes Remain stationary with a straight linefrom head down to toes

STRENGTH

Hamstring stretches Kneeling hip flexor stretch Chest raises to stretch lower back Child’s pose

STRETCHES

ISSAONLINE.EDU

EXERCISES FOR LOW BACK PAIN Help Your Clients Get Relief

To learn more about muscle imbalances and how to use exercise as part of a pain reduction or injury prevention program, look into becoming an ISSA Certified Corrective Exercise Specialist.

https://www.issaonline.edu/certification/corrective-exercise-certification/

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