to Prevent and Control Low Back Pain:
On the floor lie on
your back with your knees bent. Your feet are flat on the floor
and your arms at your sides, palms facing the ground. To a count
of 2 slowly roll your pelvis so that hips and lower back are off
the floor while upper back and shoulders remain in place. Hold for
a count of 2 then slowly lower. Repeat for a count of 10 (targets
back, glutes and abs).
One Leg Crunch
Lie on your back with your knees bent with your feet on the floor.
Lift your right knee and resist the movement with your right arm.
Hold for a count of 2 and then return to the starting position.
Repeat on the left. That is one repetition. Work up so you can do
8-12 reps (targets abs).
Lie on the floor with fingers lightly behind your ears and slowly
raise your shoulders and buttocks at the same time. If you are doing
the exercise correctly you will feel your lower abdominal muscles
along with your 6-pack engage. It is more important to try to lift
your buttocks off the floor than lift your shoulders. Hold for 2
seconds and slowly return to your starting position (targets abs).
Lie on your stomach on an exercise pad (you might want a towel under
your hips for comfort) with your arms extended overhead. Lift your
arms and legs off the floor at the same time so they are about 6-8
inches off the ground. Keep looking at the floor. Kick your legs
up and down like you are swimming. While you are kicking, move your
arms from the above your head to your sides and back over your head.
Kick for as long as you can, avoiding soreness in your low back
(targets back, glutes and legs).