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Repeat this 10 times. Switch legs and repeat. If you feel stress in your back tighten your stomach more as you lift the leg. This is not an easy exercise, especially if your back pain is acute. Proceed with caution or risk aggravating your symptoms. To ease your back pain, stand 10 to 12 inches from the wall with your back on the wall. Tighten your stomach so your lower back is flat on wall and slide down bending your knees.

Hold 5 to10 seconds and straighten back up. Repeat 8 to12 times. You should not feel any pain in your knees or back. Extending and arching your back is a helpful stretch.


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Lie on your stomach with your hands under your shoulders. Next, push with your hands so your shoulders start to lift off the floor, keeping your pelvis and hips on the floor. Hold 5 seconds then lower back to the floor. If comfortable, prop on your elbows with your pelvis and hips on the floor, relaxing up to 30 seconds.

Patients & Visitors

Mimic the way bird dogs point to prey. It's a good way to strengthen your back. Begin on your hands and knees. Next, tighten your stomach muscles. Lift and extend one leg behind you while keeping your hips level. Hold this for 5 seconds. Repeat 8 to 12 times. Switch to the other leg. For the full effect, lift and extend the opposite arm with each repetition.

20 Min Lower Back Rehab - Lower Back Stretches for Lower Back Pain Exercises Workouts - Low Back

Lie on your back. Bend your knees and keep your feet flat on the floor. Pull one knee up to your chest as you keep the other foot flat on the floor.


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Keep your lower back pressed to the floor. Repeat 3 times then switch legs.

Lie on your back, with knees bent and your feet flat on the floor. Next, tighten your stomach as if you're preparing to take a punch. Your back will press into the floor and your hips and pelvis will rock back. Hold this position for 5 seconds as you breathe in and out smoothly. Lie on your back, knees bent. Push your heels into the floor.

Active Back Programme

Squeeze your buttocks and lift your hips off the floor. Continue until your hips and knees are in a straight line. Hold for 5 seconds. Slowly lower hips to the floor. Don't arch your lower back. Becoming more flexible can reduce tension and tightness that can cause back pain. You want to put an equal load throughout your body, from feet to head. Sit on the edge of the bed with one leg extended on the bed and the other foot on the floor. This stretches your hamstrings in the back of the thigh.

Strengthen Your Back

Strengthen Your Back Some back exercises can help ease pain. Learn more about us. At Active Back Care, we offer a full spectrum of wellness treatments; including chiropractic care, massage therapy, and physiotherapy. Our therapeutic approach helps to alleviate back and neck pain, improving range of motion, posture, and flexibility.

Learn more about what we do. Active Back Care is one of the very few interdisciplinary health centers in Sydney, offering a unique approach to physical remedies.

Strengthen Your Back

Instead of treating the condition, we treat the whole patient, considering unique health needs, emotions, and psychological makeup. Our health care professionals stay current on new advancements in the fields of chiropractic science, massage therapy, and physiotherapy. See more reasons to choose us. Your practitioner will spend as much time as necessary to address all of your questions and concerns, and will then design a custom treatment plan geared to your lifestyle. Our staff is friendly, professional, and patient throughout the entire course of treatment.

Learn more about what to expect. At Active Back Care, our team is comprised of highly trained chiropractors, massage therapists, and physiotherapists. We pursue continuing education to keep our skills fresh and current. To learn more about our professional philosophy and what sets us apart from other wellness clinics, please visit our Why Choose Us page. Looking for more information about chiropractic, massage therapy, physiotherapy or about Active Back Care?

We believe knowledge is a key ingredient in the recipe for wellness. Our blog features expert tips, patient success stories, and industry news and developments in the areas of chiropractic, massage, and physiotherapy. Check back often for new posts, and interact with other members of our wellness community.

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Exercises That May Help Ease Some Back Pain

Wanting to schedule your first chiropractic treatment, therapeutic massage or physiotherapy session with one of our experienced practitioners? Have questions about our techniques, staff, or treatment philosophy? Contact us by phone or email.