6 Step Exercise

In this era of advanced technology, everybody is at risk of sustaining back injury, and suffer from back pain and leg pain. Prevention, like always, is safer and cheaper. We recommend the following daily exercises. Everybody should practice at least 20 times each of these exercises in the morning, and better yet, in the evening, too. Do not carry out these exercises if you are in severe pain. Consult with your physician.

We recommend these exercises for all adults, both as prophylactic and treatment of most common back pain. Follow steps 1,2,3,4,5 and 6. The results on over 6000 patients with lower back pain have been reported very satisfactory.

Generally, a patient's exercise program should encompass a combination of the following:

• Strengthening. To strengthen the back muscles, 15-20 minutes of dynamic lumbar stabilization or other prescribed exercises should be done every other day.
  
• Stretching. Stretching the hamstring muscles once or twice daily is suggested for people who suffer from low back pain. A Simple hamstring stretching does not take much time, although it can be difficult to remember, especially if there is little or no pain. Therefore, hamstring stretching is best done at the same time every day so it becomes part of a person's daily routine.
  
• Low-impact aerobic conditioning. Low impact aerobics (such as walking, bicycling or swimming) should be done for 30-40 minutes three times weekly, on alternate days from the strengthening exercises.

Please consult with your physician before starting any exercise program.