Perhaps more important than the exercises is understanding the way that we move that further provokes our back pain, and learning better ways that we can protect our spine. The first thing to understand is how to brace your spine. Your spine must be braced for every motion.

Bracing the spine

Maintaining a stacked spine position

Sitting (chair, car, couch, toilet)

Standing

Sneeze/Cough

Walking

Leaning forward (e.g. doing the dishes, brushing teeth)

Bed Mobility

Sleeping (Side Lying, Lying on your back)

Putting on shoes and socks

Lower Extremity Dressing

Pushing/Pulling Motions (e.g. Opening Door, Vacuuming)

Lifting mechanics (Arms Close, Engage Upper Back (Shoulder blades), Low objects (bend hip/knee), Golfers Lift, Counterforce lift