In this video presentation you will learn a 15 minute doctor recommended Back Pain Relief exercise routine. This is the exact 15 minute routine my doctor prescribed and printed out for me to do every day to help me get out of pain, especially if I was short on time. Let's begin. We're going to start by doing dynamic warm up exercises. One leg swings front to back. Stand perpendicular to a wall and hold on for support.

Flexing your left foot, swing your left leg forward and back. Do 10 repetitions with your left leg and then 10 repetitions with your right leg to leg swings side to side. Hold on to your hips or hold on to the wall at shoulder level and lean into it for support. Swing your left leg to the left and then across the bottom. To the right. Repeat 10 times with each leg.

Three ankle twirls. twirl each ankle 10 times in both directions. For standing back extension, stand with feet shoulder with the part. Stretch backwards slowly as far as possible while exhaling for three seconds without bending your knees. Repeat 10 times five trunk rotation. Rotate your body slowly to the right and the left 10 times.

Six arm twirls. twirl your arms in circles 10 times forward and then 10 times backwards. Now that you're warmed up, let's get started with the 15 minute doctor recommended that pain relief exercise routine one The plank. Get into a plank position on the floor with feet hip with the part and elbows directly under your shoulders. Brace your core by contracting your abs and attempt to bring your belly button towards your spine. Keep your back straight and legs and glutes engaged the entire time.

Hold this pose for one minute. advanced version Plank with alternating arm raise. While in the plank position, engage your abs and extend your left arm in front of you. Hold for two seconds and then alternate arms. Repeat 10 to 15 times each side. Make sure to keep your head up, eyes forward and knees straight to the side plank.

Start by lying on your side with your forearm on the floor under your shoulder to prop you up and Then step one foot on top of the other. contract your abdominals and press your forearm into the floor to raise your hips so that your body is straight from your ankles to your shoulders. Perform 610 second holds on each side. Do all your holes on one side and then switch sides. Rest for 20 seconds. Perform for 10 second holds on each side.

Rest for 20 seconds. Now perform 310 second holds on each side. Three alternating Superman exercise. Live facedown on the floor on your stomach with arms and legs extended and your neck in a neutral position. Lift opposite arm and leg for a count of two and then repeat 12 to 15 times. Repeat with the opposite arm and leg for McGill curl up.

It looks like a crunch but it's not put your hand underneath your lower back to keep your lumbar spine in a slightly neutral position. Then curl up and focus on the tension in your abdominals. Perform 10 five to 10 second holds on each side. Do all your holds on one side and then switch sides. Now stretch one gastrocnemius stretch. Stand with your legs shoulder with the part about two to three feet from a wall.

When standing, Your hands should be able to reach the wall in front of you. Extend your arms and place your palms on the wall in front of you. lean against the wall and take one step forward with one foot firmly planting your foot on the floor. Bending your leg at the knee. Make sure the heel of your back foot is firmly planted and your toes are pointing toward the wall. Hold the position for 20 to 30 seconds and then switch legs.

To solia stretch. stand facing a wall and place your hands flat on the wall at about chest height. Place one leg slightly behind the other with both your knees bent slightly. Gently lean toward the wall until you begin to feel the calf stretch. your heels should remain on the floor during the stretch and should not be elevated. Stop leaning at the point at which you begin to feel the stretch.

Then hold the position for 30 seconds. Repeat three times and then switch legs. Three standing hamstring stretch Put your right foot on a support Such as a chair, a table or a bench. Your foot should be at or below hip level with your legs straight, your knees and toes pointing straight up and your quadriceps engaged. Hold for 30 seconds and switch legs. For hip flexor stretch, to effectively stretch the hip flexors.

First, kneel on your left knee with toes down and place your right foot flat on the floor in front of you. Reach your left arm over your head and arch your body back. contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 30 seconds and then switch sides. Five, sideways lunge adductor stretch to perform the sideways lunge keep The rear foot sideways and flat on the floor and gently bend the front leg until you feel a gentle stretch along the inside of your leg. hold this stretch for 30 seconds.

And then repeat with your other leg. Six piriformis stretch sitting. While in a sitting position, cross your right leg over your straightened left leg. Hug your right knee with your left arm making sure to keep your back straight. hold this stretch for 30 to 60 seconds and then repeat on the opposite side. Seven knees to chest stretch.

While you're still in your back with your knees bent. grasp your left knee and pull it to your chest. Hold for 20 seconds. With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent. Repeat this move with the other leg.

Congratulations. You've completed the 15 minute doctor recommended Back Pain Relief exercise routine.