Low Back Pain Self Care Program

Complete The Following Exercises And Stretches

Circuit #1

McKenzie Spinal Extension Position #1

1 Set

2 Minutes

No Rest

McKenzie Spinal Extension Position #2

1 Set

10 Reps

No Rest

McKenzie Spinal Extension Position #3

1 Set

10 Reps

No Rest

Prone Cobra Press Ups

1 Set

10 RepsĀ 

No Rest

Circuit #2

Supine Knee Hugs

3 Sets

10 Reps

No Rest

Posterior Pelvic Tilt

3 Sets

15 Reps

No Rest

Anterior Pelvic Tilt

3 Sets

15 Reps

No Rest

Circuit #3

Glute Bridge

3 Sets

10 Reps

No Rest

Alternating Deadbug

3 Sets

10 Reps Each Side

1 Minute Rest

Circuit #4

Cat Cow Stretch

3 Sets

10 Reps

No Rest

Bird Dogs

3 Sets

10 Reps Each Side

No Rest

Childs Pose

3 Sets

30 Second Hold

No Rest

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