Eliminate your Low Back Pain: Treatment & Prevention without Drugs, Surgery, or Chiropractic Sessions

What to Expect From This Book?
Introduction to Low Back Pain
Muscles that Support your Lower Back –How their Weakness or Tightness can lead to Low Back Pain
Anatomy of Spine
First Aid for Low Back Pain
Myofascial Release
	Gluteus Maximus Myofascial Release
	Gluteus Medius & Minimus Myofascial Release
	Piriformis Myofascial Release
Strengthening Exercises for Back
Easy Strengthening Exercises for Back
	Pelvic Tilt (Back Imprinting)
	Back Imprinting with One Leg Raise
	Back Imprinting with One Leg Raise 2”
	Back Imprinting with One Knee to Chest
	Back Imprinting with Both Knees to Chest
	Back Imprinting with Knees Pressing on the Ball
	Back Imprinting with Heel Slide
	Bridging with Arms by Side of Body
	Bridging with Arms across the Chest
	Bridging with Single Leg Raise
	Bridging with Single Leg Marching
	Planks
	Side Planks
	Upper Chest Raise on Forearms
	Chest Raise till Navel (Cobra Pose)
	Superman Pose
	Opposite Arm & Leg Raise in all Fours
	Single Leg Raise in Prone
	Pelvic Tilt on Physio ball
	Pelvic Side to Side Shift
	Pelvic Side to Side Shift with Pelvic Tilt
	Pelvic Tilt with Leg Marching
	Pelvic Tilt with Leg Raise on Physio Ball
Medium Strengthening Exercises for Back
	Back Imprinting with Alternate Arm & Leg Stretch
	Back Imprinting with Feet on the Ball
	Back Imprinting with Arms and Legs raise and Partial Sit-up
	Rolling To & Fro
	Plank with Single Leg Raise
	Side Plank with One Leg Abduction
	Diagonal Arm / Leg Extension with Weight Cuffs
	Bridging with Legs on Physio Ball
	Superman Exercise with both Arms & Legs Raise
	Abdominal Crunch on Physio Ball
	Side Abdominal Crunches
	Bridging with Head on Physio Ball
	Pelvic Tilt with Single Leg Raise
Advanced Strengthening Exercises
	Plank Walk
	Side Plank with Leg Flexion & Extension
	Seated Trunk Twists with Medicine Ball
	Seated Trunk Twists with Med Ball on Physio Ball
	Bridging with Single Leg Raise from Physio Ball
	Rolling Push-ups with Medicine Ball
	Weighted Superman with Medicine Ball
	Medicine Ball Fly on Physio Ball
Stretching Exercises for Back
	Lower Back Twist
	Child’s Pose
	Pelvic Tilt
	Cat & Camel Pose
	Piriformis Figure of Four Stretch
	Lying Down Figure of Four Stretch
	Supine Piriformis Stretch
	Buttocks Stretch for Piriformis Muscle
Quick Stretching Exercises at Workplace
	L Shaped Body Stretch
	Forward Bends in Sitting Position
	Seated Spine Twists
	Standing Side Bends
	Standing Backwards Bend
Management of Acute / Chronic Back Pain in case of Exaggerated Lumber Curve
Management of Acute / Chronic Back Pain in case of Flattened Lumber Curve
	Lying Face Down on Abdomen
	Extension on Forearm from Face Down Lying on Abdomen
	Extension on Hands from Face Down Lying On Abdomen
	Extension in Standing
	Leg Flexion from Lying Down on Back
	Flexion in Sitting
	Flexion in Standing
	Lying Face Down on Abdomen with Hip Shifted Away from Pain Site
	Extension on Forearm from Face Down on Abdomen with Hip Shifted Away from Pain Site
	Extension on Arm from Face Down on Abdomen with Hip Shifted Away from Pain Site
Design your Treatment Plan
Deep Relaxation with Sectional Breathing – An Effective Way to Release Chronic Stress and thus Manage Chronic Back Pain
Alternate Back Ache Treatments
Bonus