Exercise and maintaining an active lifestyle are important components to living a healthy life and preventing back pain. People who enjoy cardiovascular fitness have less lower back pain than those who are unfit. In addition to promoting cardiovascular fitness, I would like to introduce this program of exercise that will stretch the muscles that are characteristically tight and strengthen and activate the core muscles of back and trunk stability. These exercises can be done at home with little expenditure for equipment.

These exercises should be included in an overall program of fitness that includes strength training and three days per week of aerobic exercise (walking, running, biking, etc.). Of course, before starting this or any exercise program, you should first check with your doctor to make sure that there are no restrictions to performing this program, especially if you have neurological symptoms or are older than 55. If you have balance problems, you should not perform the exercise ball portion of this program.

This program has three graduated phases. Each phase is independent from the other. When you move from one phase to another, you do not have to continue the exercises from the previous phase. If you are not accustomed to exercise, you may need the assistance of a professional trainer or therapist while learning these exercises.

Phase 1

Phase 2

Phase 3