Step on a band with both feet about hip width apart. Hold each side of the band in your hands at chest height. From this position perform a kegel exercise to stabilize your spine and slowly curl your spine down to form a "C" shape as shown. Next, while still keeping your spine stabilized slowly uncurl your spine and return to standing upright. Do not push through pain in the back.
Lie on you back with one knee bent. Using a strap or belt around your involved leg, lift your knee towards your chest keeping your knee slightly bent. From this position pull your toes towards your nose as shown 5 times. You should not feel numbness or tingling into the foot.
Standing with your feet shoulder width apart and your knees slightly bent, hold onto the band and rotate your trunk pulling the band from high to low as shown. Attaching the band to the top of a door may be an easy way to secure the band. You should not feel an increase in back pain during this exercise.
Lie on your back with both knees bent. Place your hands over your lower abdomen as shown. Contract your pelvic floor as if to stop the flow of urine and draw your belly button towards your spine. Make sure you do not hold your breath. Feel with your fingers for a subtle contraction of your deep abdominal muscles. Keeping your knee bent, lower one leg out to the side while trying to maintain the abdominal contraction, repeat the same movement on the opposite leg.
Repeat 10 times on each leg.
Perform 3 sets.
Perform this exercise 2 times per day.
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