In this video presentation you will learn the top seven exercises to prevent back spasms and herniated discs. This exercise routine is easy on the spinal discs while building core stability for maximum protection so that you can prevent future flare ups for the best results, repeat these exercises three to four times per week. One, press ups, press your palms into the floor and lift your upper body, keeping hips and pelvis routed to the floor. Extend through the spine from the tailbone to the neck, allowing your back to arch. Hold for two seconds and then slowly lower back to the start position for one repetition. Do 10 repetitions to cat and cow pose starting on your hands and knees on all fours position.

Move into the cat pose by slowly pressing yourself spine up, arching your back. Hold the pose for a few seconds and then move into Cow Pose by scooping your spine in pressing your shoulder blades back and lifting your head. moving back and forth from cat pose to Cow Pose helps move your spine into a neutral position. relaxing the muscles in easing tension. Repeat the sequence 10 times flowing smoothly from cat to cow and cow back to cat. Three bird dog pose.

Start with the all fours position. Tighten your hamstrings, glutes and low back and lift to straighten your leg and opposite arm while maintaining proper alignment. Make sure to push through your heel. Perform 610 second holds on each side. Do all your holds on one side and then switch sides. Rest for 20 seconds.

Now perform for 10 second holds on each side. Rest for 20 seconds, performed 310 second holds on each side for the side plank. When performing the side plank, start by lying on your side with your forearm on the floor under your shoulder to prop you up. Then stack your feet on top of each other. contract your abdominals and press your form into the floor to raise your hips so that your body is straight from your ankles to your shoulders. Perform 610 second holds on each side.

Do all your holds on one side and then switch sides. Rest for 20 seconds. Perform for 10 second holds on each side. Rest for 20 seconds now performed 310 seconds Hold on each side. Five McGill curl up. Put your hand underneath your lower back to keep your lumbar spine in a slightly neutral position.

Then curl up and focus on the tension and your abdominals. performs 610 second holds on each side. Do all your holds on one side and then switch sides. Rest for 20 seconds. Perform for 10 second holds on each side. Rest for 20 seconds.

Now perform 310 second holds on each side. Six a bridge exercise line you're back with your hips, the knees bent and 90 degrees with your feet flat on the floor and arms palm down by your sides. Take a deep breath in and as you breathe out, lift your hips off the floor until shoulders, hips, the knees are in a straight line. Hold about six seconds, and then slowly lower your hips to the floor. Repeat eight to 12 times. Six be advanced bridge with knee pillow squeeze.

Start in the bridge position and place a pillow between your inner thighs. Tuck in your tailbone and tense your abs as you lift your hips pushing down equally on both feet. squeezing the pillow tight. Hold in top position for one minute. seven straight leg deadlift. You will need a resistance band to perform this last exercise.

Stand in the middle of the resistance band with both feet. Squat and grasp the ends of the band in your hands and take up all slack. Keep your elbows in backstraight Extend your hips slowly returned from the squat to an upright position. Repeat eight to 12 times, do three sets. Do these seven exercises and you'll actually feel tighter and stronger in your core and this will help prevent a future back flare up.