E X E R C I S E S F O R B A C K PA I N R E L I E F
Try These Exercises To Relieve Lower Back Pain
HOME LOW BACK TRACTION Good stretch for fast sciatic nerve pain relief .
Lie flat on the floor in the center of a doorway with your knees bent. Make sure your bare skin of your low back is touching the floor for friction. Hold a broomstick in front of you across the doorway. Push gradually and slowly against the stick with your arms for 1-3 minutes. Release slowly.
SIDELYING TRUNK ROTATION Helps to relieve lower back pain.
FORWARD BEND| LONG SITTING Helps to relieve lower back pain.
While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 counts and repeat as needed.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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DIRECTIONS Combine oil, garlic and crushed red pepper in a small skillet over low heat. Cook until the garlic is softened and light golden, 3 to 4 minutes. Remove from heat; let cool for 5 minutes. Stir in panko, Parmesan, thyme, lemon zest and salt. Preheat grill to very high heat. Place zucchini, cut-sides down, on oiled grates; grill, uncovered, until tender-crisp, about 5 minutes per side. Flip the zucchini so they are cut-side up; spoon the panko mixture evenly on top. Grill, covered, until the topping is golden brown in spots, 2 to 3 minutes. Carefully transfer to a serving platter. Serve with lemon wedges. • 1 teaspoon dried thyme • 1 teaspoon lemon zest • ¼ teaspoon salt • 2 large zucchini, halved lengthwise • Lemon wedges for serving Healthy Recipe: Grilled Zucchini with Parmesan INGREDIENTS • 2 cloves garlic, minced • ¼ tsp. crushed red pepper • ½ cup breadcrumbs • ½ cup grated Parmesan cheese
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