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  • McKenzie Extension

    One of the most effective ways to relieve disc-related back pain and nerve pain—especially if your symptoms are worse with sitting or bending forwards. McKenzie Extension — Quick Guide • Best for: Disc-related low back pain, sciatica, pain worse with sitting • Reps: 8–12 repetitions • Frequency: 1–4x daily • Difficulty: Easy • Time: 2–3…

  • Bird Dog / Quadruped 

    One of the most effective ways to improve how your spine is supported during movement—without putting it under unnecessary strain. Bird Dog — Quick Guide • Best for: Low back pain, poor core control, spinal instability • Reps: 6–10 reps each side • Frequency: 1–2x daily • Difficulty: Easy–Moderate • Time: 2–4 minutes This exercise…

  • Piriformis Stretch

    If your pain sits deep in your buttock and doesn’t respond to typical stretching, this is often the one that makes the difference. Piriformis Stretch — Quick Guide • Best for: Deep buttock pain, sciatic-type symptoms, pain with sitting • Reps: 10–20 second holds, 2–4 reps each side • Frequency: 1–2x daily • Difficulty: Easy–Moderate…

  • Glute Bridge (Hip Lift)

    One of the most effective ways to take pressure off your lower back by improving glute strength. Glute Bridge — Quick Guide • Best for: Low back pain, weak glutes, hip stiffness • Reps: 8–12 reps, 2–3 sets • Frequency: 1–2x daily • Difficulty: Easy–Moderate • Time: 2–4 minutes Some people feel cramping in the…

  • Supine Leg Rotations

    One of the easiest ways to get your back moving without aggravating it. Supine Leg Rotations — Quick Guide LINK Exercise Video WHEN TO BE CAUTIOUS You may want to avoid this if: • The movement causes sharp pain • Symptoms travel down the leg (see Sciatica page LINK) • Pain significantly worsens after doing…

  • Gluteal (Glute) Stretch

    A simple way to reduce tension in the glutes and ease pressure on the lower back and hips. Gluteal Stretch — Quick Guide LINK EXERCISE VIDEO WHEN TO BE CAUTIOUS You may want to avoid or modify this exercise if: • The movement causes sharp hip or back pain • You feel pain travelling down…

  • Cobra Stretch (Prone Extension)

    One of the most effective ways to counteract stiffness caused by too much sitting. Cobra Stretch — Quick Guide Some people feel slightly stiff on the first few reps—this often improves as the movement repeats. LINK EXERCISE VIDEO WHEN TO BE CAUTIOUS You may want to modify or avoid this if: • The movement increases…

  • Child’s Pose (Knee-Folded Rest Position

    A gentle position to ease spinal tension, reduce muscle guarding, and help your back settle. Child’s Pose — Quick Guide LINK Exercise Video WHEN TO BE CAUTIOUS  If unsure, seek professional advice. HOW TO DO THE EXERCISE Follow these steps: 3 PICS OF ME DOING THE EXERCISE WHAT THIS EXERCISE HELPS WITH Child’s Pose is…

  • Cat/Cow Stretch

    A gentle way to move your spine through flexion and extension, to reduce stiffness and improve control Cat / Cow — Quick Guide This exercise can be a bit tricky to coordinate at first but improves with practice. LINK EXERCISE VIDEO WHEN TO BE CAUTIOUS You may want to avoid this exercise if: • The…