Low Back Exercises
Plank Roll- start on left shoulder hold for 30-60 seconds or more and then roll to center, hold again, then roll to right shoulder and hold again for the same length of time.
Side plank with a dip- assume plank position and gently
lower your hips towards the floor and then raise hips back up into side plank position. Repeat 5-20 times each side.
McKenzie method exercises are good for people who are "flexion intolerant" or having pain when bending forward or sitting. This method is commonly used for people with disc bulges and sciatica.
Level 1: Standing Extension
Level 2: Sphynx Stretch
Level 3: Cobra Stretch
Hold for 10-30 seconds and perform 3-5 sets depending upon your comfort level.