If we had to choose just one exercise that stands out for overall back support and pain relief, it would be the, McGill Curl-Up Target Areas - Deep core stabilizers (transverse abdominis and rectus abdominis) How to Perform Lie on your…
Based on effectiveness and expert endorsement, the “king” of lower back exercises is widely considered the Deadlift (when performed properly). Why the Deadlift? Strengthens the entire posterior chain (glutes, hamstrings, lower back, traps) Builds core stability Improves posture and lifting…
Spinal decompression during sleep can relieve pressure on the discs and improve healing, especially for L4-L5 conditions. Best Practices for Nighttime Decompression Use a Knee-Elevating Pillow (Back Sleepers) Place a pillow under your knees to reduce the lumbar curve and…
The “Big 3” spine stabilization exercises were developed by Dr. Stuart McGill, a world-renowned spine biomechanics expert. They are widely used in rehabilitation and injury prevention programs. McGill Curl-Up Lie on your back with one knee bent. Hands under your…
Yes, when done correctly, planks are one of the best exercises for core stability, which is crucial for supporting your lower back. Benefits of Planking Strengthens deep abdominal muscles, reducing strain on the lumbar spine Improves posture and spinal alignment…
Spinal decompression relieves pressure on the vertebrae and discs, particularly helpful for conditions like sciatica, herniated discs, or general tension. At-Home Decompression Techniques Child’s Pose Kneel on the floor, stretch arms forward, and lower your hips to your heels. Breathe…