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Get Moving! Live Better, Live Longer - Exercise is Medicine, it is the only intervention known to decrease your chances of dying from all causes. No pills, no supplements, no diet can make this claim.

Low Back Pain

Tips to Prevent and Control Low Back Pain:

Pelvic Tilt
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).

Resistance 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).

My Crunch
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).

Dry Land Swimming
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).

 

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