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Low Back Recovery Program
Back Pain Tutorials
Start Here: Health Screening and Informed Consent
What Causes Low Back Pain Part 1 (5:54)
What Causes Low Back Pain Part 2 (2:02)
What is the Normal Shape of the Spine? (2:54)
What Happens to the Disc with Poor Sitting Posture? (1:59)
How Should I Sit? (2:38)
What is the Pelvis and Why is It Important? (2:18)
What is Chronic Pain and Neuroplasticity? (2:26)
How to Position a Back Support on Your Chair
Emergency Back Pain Stretch (1:52)
Quiz Time!
Mobility Exercises
Standing Back Extension (2:18)
Press-ups (2:20)
Glute Stretch (3:03)
Piriformis Stretch (2:36)
Quadruped Rocking (2:29)
Standing Hip Flexor Stretch (1:06)
Kneeling Hip Flexor Stretch (2:24)
Coordination Exercises
Diaphragmatic Breathing (5:30)
Cat/Cow (6:26)
Sitting Pelvic Tilts (2:03)
Standing Pelvic Tilts (2:38)
Walking (2:46)
Lifting Mechanics (0:59)
Core Strength and Stability Exercises
Introduction to Strengthening (0:38)
Glute Activation (2:33)
McGill Curl-Up (2:25)
Bridges (3:49)
Single Leg Bridges (2:54)
Fire Hydrants (2:44)
Planks (4:32)
Side Plank (4:14)
Side Lying Clams (2:52)
Side Lying Hip Abduction (2:26)
Hip Extension (4:10)
Dead Bug (3:18)
Supermans (2:29)
Hip Hinge (3:28)
Single Leg Hip Hinge (1:45)
How to Position a Back Support on Your Chair
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