This guide illustrates therapeutic exercises for common low back pain.  Discontinue any exercise that makes pain worse and check with your doctor.  Slides are optimized for desktop viewing, so images will be cropped on mobile phone view.

For acute low back pain, apply ice for 20 minutes every two hours throughout the day for 1-2 days.

Use an infrared lamp for deep penetration of heat to increase circulation and ease pain. 20 minutes, 1-2x/day.

Do this for 15 minutes, every 3 hours when your pain is acute.

Do Cat-Camel stretches as soon as pain permits.  Start out like this.

Steeply arch your low back by contracting and holding your lumbar muscles tightly as you arch your neck backwards; hold for 2 seconds.

Now, round your back and drop your head as shown. Focus on rounding your lumbar spine by contracting your abdominals. Hold for 2 seconds, then repeat sequence 10x, 3x/day.

As acute pain reduces, attempt the Sphinx position. Hold for at least a minute; lower yourself and rest, then rise up again and hold. Repeat 10x, 3x/day.

If the Sphinx position does not clear pain after a week, try the Cobra position as shown. Hold for 30 seconds, then lower yourself and rest, and rise up again.  Repeat 5 times, 3x/day.

Do this daily for 2 weeks along with the other exercises, then at your leisure for maintenance.  10x, 3x/day.

Do these for sharp, focal low back pain favoring one side (left or right) and/or have pain & tingling down one leg.  Lie prone then extend the arm OPPOSITE the side of pain.  Hold for 3 seconds, lower yourself, then repeat.  10x, 3x/day.

Slide your hand straight down the back of your leg on the side of pain till you reach behind the knee, then come up to neutral.  Repeat 10x, 3x/day.

If the oblique extensions did not clear your low back pain after a week, move to side bending, using a doorway or wall.  Assume this position, then (next slide)

…with your feet stationary, lean your hips toward the side OPPOSITE the side of pain.  Hold for 5 seconds, then return to center.  Do 10x, 3x/day.

Another way to side bend is against a wall as shown.  Do if oblique extensions do not clear your pain after a week.  Face the side OPPOSITE the side of pain against the wall.

Place your feet about 18″ from the wall, touching.

Next, lean towards the wall till your hip makes contact. Keep your feet stationary. Hold for 5 seconds; come back to neutral.  Do 10x, 3x/day.

If low back pain lingers despite 3+ weeks of the previous exercises, attempt this. Get an able-bodied assistant.  He/she will kneel by your side and place hands as shown, firmly over your L4-L5 level.

Next, extend both elows into the Cobra position. As you rise, your assistant exerts resistance by pressing down perpendicular to your spine constantly but allowing you to rise with effort.  Hold 5 secs, then lower and rest.  Do 10x, 3x/day.

Pulsed EMF boosts tissue healing, therefore shortening healing time. Use the BioWave, FlexPulse or Almagia 1 or 2.  You can sleep through the night while applying it, or do 30-60 minute sessions twice a day.

(See last slide)

This device shapes your low back into its proper curvature and pumps fluids back into discs.  Do 15-20 minutes daily for maintenance.  Complement with back bends.

Exercise daily using cardio and strength / resistance exercises.  Even just 15 min./day is good.  40 -60 minutes is best.

To lose fat weight, restrict grain carbohydrates and sugar.  Protein and good fats (eggs, fish, nuts, seeds), colorful vegetables and water are ideal for the body.

Avoid common toxins: smoking, alcohol, chemical fumes, highly processed food.

Get 6-8 hours of good, restful sleep every night.  Light-proof your bed room for best results.

Meditate, do controlled breathing, handle stress calmly, and be thankful for what you have.  Take charge.