PTII: Building a Strong Core to Relieve Back Pain


Try these exercises to get you moving... LUMBAR EXTENSION Stand with good posture, feet shoulder width apart. Position your hands on the back of your hips. Lean back, far as you comfortably can. Hold for 30 seconds. Repeat 5 times.


Relieves Low Back Pain

PRAYER STRETCH - LATERAL While on your hands and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side. Hold for 30 seconds. Repeat 6 times.

Strengthens The Core

Always consult your physical therapist or physician before starting exercises you are unsure of doing.



“I have been very limited in my range of motion from an elbow break 6 months ago. PTII has helped me get my range back and I can tell they truly care about my health and recovery. PTII has an excellent atmosphere. I enjoy my days at Physical Therapy Institute of Illinois!” - C.M. “PTII has helped me get my range back and I can tell they truly care about my health and recovery.”

INGREDIENTS • 2 vegan whole wheat wraps • 1/2 cup diced red peppers • 1/2 cup diced yellow pepper • 1/2 cup diced red cabbage • 2 large carrots, peeled • 6 - 8 tbsp. no-oil, hummus • 2 tbsp. raw sunflower seeds (or your choice of raw seeds) Veggie Hummus Rolls

INSTRUCTIONS Heat wraps for 10 to 20 seconds in the microwave. Spread each wrap with 3 to 4 tbsp of no-oil hummus (depending on the diameter of your wrap). Divide veggies and sprinkle on top of the hummus on each wrap. Makesure tostopyourveggiesabout 2 inches down from the edge of the tortillas (this will help the wraps seal up better). Starting on the opposite end, roll upwards tightly and press down to seal. Eat as whole wraps or cut into 1 1/2 to 2 inch pieces to make sushi-like rolls.

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