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GENTLE ABDOMINAL EXERCISES FOR
LOWER BACK PAIN

Session 1

Safe for those of you who have had a herniated disc UNLESS you do not feel comfortable with your legs on a chair. In this case try session 2 or leave the legs straight on the mat.
Learning to get down to the floor and come up in a safe way for your back.
Breath awareness in a supported rest position; abdominal breathing.
Working the abdominal and pelvic floor muscles with the breath.
Learning to contract and release muscles and why this is important.
Stretch the back of the legs
Release hip joints
Stretch neck and shoulders
Relaxation exercise

Session 2

Safe for those of you who have had a herniated disc. If it is more comfortable for you to have the legs straight, adjust this session and keep your legs extended on the mat.
Engaging the abdominal muscles in a restful, supine position
Breath awareness
Pelvic floor work with leg movement
Relaxing and strengthening the psoas muscle
Neck releases
Releasing the hip joints
Restorative rest position

Session 3

Not safe if you have had pain as a result of a herniated disc in the past 3 months. Please stick to the previous 2 sessions until you have not felt the pain in your leg for at least 3 months.
Engage the abdomen and stretch the back in kneeling positions
Half plank pose: learning to do this correctly and safely, and how your breathing can help
Side stretching and twists: moving the spine
Relaxing the lower back muscles
Relaxation with breath-visualisation

Session 4

Safe to do if the previous session felt comfortable.
Dynamic abdominal work and mild strengthening for the back
Side stretches
Full plank pose and how to do this safely for your back
Releasing tightness along the spine
Golden exhalations to help relaxation

Session 5

Safe to do if you only have occasional mild back pain with no serious relapses in the past 6 months or once you have no back pain any more.
How to do abdominal crunches in the correct and most efficient way
Dynamic abdominal exercises involving leg movements
Releasing and stretching exercises for the back and the legs
Relaxation with healing-energy visualization

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