"5 Moves to Strengthen Your Back and Core" has some helpful exercises you can try to help you reduce your back pain. Try these today to help you reduce your pain.

1. 5 Moves to:
Strengthen Your
Back and Core
www.apmhealth.com
888.901.PAIN (7246)

2. Dawn Nehls, PA-C
Dawn was trained as a physician assistant through the army and has
done overseas tours in Korea, Kosovo and Iraq. She joined Advanced
Pain Management in 2006 after working in family practice and
emergency medicine for eight years.
Dawn is a registered yoga teacher with experience teaching classes in
the Sheboygan area.
DISCLAIMER:
This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not
intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care
provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health
care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN
THESE MATERIALS WILL MEET YOUR NEEDS.
www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 2

3. Kneeling Extension
Start this move by kneeling on all fours with
Seated Turn:
your hands beneath your shoulders and your
knees directly below your hips. Tighten your
Start this exercise in a seated position arm your
core muscles and slowly lift your right
with
chest lifted andstraight forward. Slowly lift turn
and extend it your back straight. Gently
your shoulders and head tostraight back, with
your left leg and extend it one side; this will
slowly toes pointed down. Hold for 10 seconds
your turn your upper body. Use your chair
arm, or the outsideto starting position. Repeat
and slowly lower of your knee to help sta-
bilize your position and holdthis movement
three times on each side. If for 10 seconds.
Slowly twist your try theback to starting posi-
is too advanced, body easy modifications of
tion. Repeat threelifting just an arm (lower left
this movement, times on each side.
photo) or just a leg (lower right photo). Hold
for 10 seconds and slowly return to starting
position. Repeat three times on each side.
www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 3

4. Hip Lifts
Seated Turn:
To strengthen you core muscles, lower back
and buttocks, try this simple exercise. Lie on
Start this exercise in knees bent and with your
your back with your a seated position with your
chest lifted and your back straight. of you. turn
arms flat on the floor on either side Gently
your shoulderspelvishead tailboneside; this will
Rotating your and and to one down, tighten
slowlycore muscles and push your lower back
your turn your upper body. Use your chair
arm, or the outside of yourposition, slowly lift
into the floor. Holding this knee to help sta-
bilize your position and ground, usingseconds.
your midsection off the hold for 10 your
legs, arms and shoulders to balance. Hold in an
Slowly twist your body back to starting posi-
tion. Repeat three for 10 seconds, side.
elevated position times on each and slowly
lower to starting position, relaxing the core
muscles. Repeat five times.
www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 4

5. Abdominal Chair Crunch
Having a strong core can help you reduce lower
back pain. Try this chair crunch to increase
abdominal strength. Lying on your back with
your lower legs resting comfortably on a chair,
place your fingers gently behind you head
and lift your chin to the ceiling. Tighten your
abdominal muscles and use these muscles
to slowly elevate your shoulders off of the
floor – this will cause your stomach to crunch
together and you core muscles to contract.
Slowly lower back to starting position. Repeat a
series of 10, three times, adding more as your
core gets stronger.
www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 5

6. Plank Hold
Seated Turn:
Plank holds are an excellent way to strengthen
your core muscles and lower back muscles.
Start this exercise intheseatedtuck you toes your
Lying face down on a floor, position with
chest lifted and your place your elbows on the
into the ground and back straight. Gently turn
your shoulders and head your body. Keep your
ground on either side of to one side; this will
slowly turn your upperand slowly raise your
stomach muscles tight body. Use your chair
arm, orup off the ground and knee in an elevated
body the outside of your hold to help sta-
bilize your positionkeep hold core10 seconds.
position. You must and your for muscles
tight and your bottom lifted as high as your
Slowly twist your body back to starting posi-
tion. Repeat three times on each side.back.
shoulders to avoid strain on the lower
Hold for 10 seconds and slowly lower to starting
position. Repeat five times. As you become
stronger, hold the position for longer periods of
time.
www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 6

7. Side Plank Hold
Seated Turn:
Use a side plank to strengthen your oblique
muscles and lower back. Start in a forward
Start this exercise in(elevated on your toes and
plank hold position a seated position with your
chest lifted and your back straight. Gently turn
elbows). Slowly rotate over to one side, putting
your shoulders your head to one feet. Placewill
the weight on and left arm and side; this
slowlyright arm atupperside or on your hip. As
your turn your your body. Use your chair
arm, or the into this of your knee to help sta-
you move outside side plank position, your
bilize will want to sink down to for 10 seconds.
hips your position and hold the ground; this
Slowly twist your body backback. Instead, be
can cause strain in the lower to starting posi-
tion. Repeat three abdominaleach side.
sure to hold your times on muscles tight and
keep your hips raised. Hold for 10 seconds and
slowly lower to starting position. Repeat three
times on each side. For modification, place
your top leg in front of you as a third point of
balance.
www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 7

8. For More Information
If you would like more information about
Seated Turn: Management please call
Advanced Pain
888-901-PAIN (7246) or contact us directly
Start this exercise in a seated position with your
using the “Contact Us” section of our webpage
chest lifted and your back straight. Gently turn
on www.apmhealth.com.
your shoulders and head to one side; this will
slowly turn your upper body. Use your chair
eNewsletter
arm, or the outside of your knee to help sta-
bilize your position and hold for 10 seconds.
To receive other eBooks and updates from
Slowly twist your body back to starting posi-
Advanced Pain Management, visit our website
tion. Repeat three times on each side.
and sign up for our eNewsletter today.
www.apmhealth.com • 5 Moves to Strengthen Your Back and Core 8