Video exercises for back pain

TA activation, heel slide

• Lie on your back with your knees bent and your back in a neutral position (halfway between flat back and arched back).
• Engage your core by recruiting your pelvic floor and transverse abdominis.
• Maintain a steady abdominal breathing while you slide one foot out until your leg is straight.
• Return slowly to the initial position and repeat with the other leg.
• Your back must stay in neutral at all times.

Extension lunge

• Stand up with your feet together and take a step forward with the good leg.
• The affected leg must stay planted on the ground with the heel down.
• Return to the starting position and repeat.

Stretching quadriceps

• Lie on your side with your injured leg up and your bottom knee bent in front of you to protect your back.
• Reach back and grasp your ankle of your injured leg and gently pull towards your buttocks.
• Move your knee back without arching your back until you feel a stretch in the front of your thigh.
• Keep your knee as low to the floor as possible and maintain the position.
• You can use a towel or belt around your ankle to pull it towards your buttocks.

Pelvic tilt

• Lie on your back with your knees bent.
• Activate your lower abdominals (transversus abdomini) by bringing your belly button inward and by activating your pelvic floor muscles slightly.
• Maintain a steady abdominal breathing while tilting your pelvis and flattening your back to the ground.
• Return slowly to the initial position.
• Next, arch your back, tilting your pelvis in the opposite direction.
• Return to neutral and repeat.
• Pause while in the neutral position to dissociate the 2 movements.

Knee to chest

• Lie on your back with your knees bent and feet flat on the floor.
• Bring one knee to your chest, helping yourself with the hands under your thigh.
• Return to the starting position and repeat with the same leg.