80% of Americans will report lower back pain at some point in their lives. In this workshop we’ll teach strength and mobility exercises focusing on the back and hips. We’ll also talk about proper movement patterns and strategies that will take some stress off your back—literally.

1. MUS Wellness/Montana Moves
Neal Andrews, MUS Employee Exercise Specialist

2. Montana Moves High Five
• Move More, Sit Less
• Find Balance in Life
• Move Better
• Play Outside
• Have Fun

3. Objectives
 80% of Americans will report lower back
pain at some point in their lives. In this
workshop we’ll teach strength and
mobility exercises focusing on the back
and hips. We’ll also talk about proper
movement patterns and strategies that
will take some stress off your back—
literally.

4. Common Lower Back Injuries
 Muscle Strain
 Impinged nerve
 Injury to vertebral discs
 Bulging disc
 Herniated disc
 Ruptured disc

7. What’s the Problem?
 Poor Mobility
 Poor or incorrect movement patterns
 Lifting patterns
 Lack of core strength & stability
 Poor posture

8. What’s the Solution?
 Improved Mobility
 (hips and thoracic spine)
 Proper movement & lifting patterns
 Improved core strength & stability
 Good posture

9. Posture
 Good Posture vs. Poor Posture
 Stand Tall (String)
 Shoulders Down and Back
 Ready Position
 Neutral Spine

10. The Posterior Chain
 Plantar Fascia
 Achilles Tendon
 Calves
 Hamstrings
 Glutes
 Lower Back
 Upper Back
 Neck and Skull

12. Lumbar Spine

13. Get mobile, move better!
 Mobility Exercises/Warmups
 Stretch Up/Stretch Down (Shoulders/Hamstrings)
 Knee Hugs
 Toy Soldiers
 Downward Facing Dog
 Child’s Pose

14. Get mobile, move better!
 Strengthening Exercises
 Good Mornings (Hip mobility and mechanics)
 Lifting/Deadlifts (Legs, Hips, Back, Grip)
 Squats (Legs, Hips, Back)

15. Dax the Lifter

16. Squat and Deadlift position
Squat:
Hip, knee, and ankle
flexion. Femur
parallel to ground.
Neutral Spine.
Deadlift: Hips
back, neutral spine.
Glutes and
hamstrings loaded.

17. Get mobile, move better!
 Strengthening Exercises
 Good Mornings (Hip mobility and mechanics)
 Lifting/Deadlifts (Legs, Hips, Back, Grip)
 Squats (Legs, Hips, Back)
 Bridge (Glutes, hamstrings, low back)
 Planks (Core strength and stability)
 Cobra (Back strength)

18. Connect with Wellness!
 muswell.limeade.com
 www.montanamovesandmeals.com
 www.wellness.mus.edu
 wellness@montana.edu
 @montanamoves