These exercise videos were created by the Canadian Chiropractic Guideline Initiative (CCGI) to provide the best evidence-informed exercises to help improve spinal function.
Low Back Stretches
Knee to Chest Stretch
A great stretch targeting the low back. It can be helpful to do in bed before getting up in the morning.
This stretch puts motion into your low back to relieve stiffness. Also great to do before getting up in the morning.
Figure 4 Stretch
This stretch is great to relieve low back and hip pain, either from the seated or laying position.
A great stretch throughout the entire spine.
This exercise promotes full spinal mobility.
Pelvic tilts help to correct low back posture and put
movement through the lower segments of your spine.
Loosening up the back of your legs will take the pressure off your pelvis and low back.
Hip Flexor Stretch
Lengthening the hip flexors will help keep the pelvis neutral and balanced.
Thigh stretching will help with keeping you pelvis neutral and balanced.
Low Back Strengthening Exercises
Low back strengthening exercises are very important for your spinal health and to alleviate/prevent low back pain. The stronger your muscles are surrounding your spine, the more support and stability there will be to protect your back. Here are a few important core exercises that everyone should implement into their daily lives.
A great way to strengthen your entire back. Make sure to keep your hips and shoulders level throughout.
Modified Curl Up (Crunch)
This exercise focuses on your abs, or abdominal muscles. Be careful not to over arch your low back while performing this exercise.
The side-plank focuses on your oblique muscles, the muscles that wrap around the side of your abdomen.
This exercise strengthens your back, gluteal muscles, and hamstrings. It is a great exercise to provide pelvic stability.