Simple preliminary Low Back Pain exercise

Ankle Pumps:

• Lie on your back.
• shift ankles up and down. Repeat 10 times. 

Heel Slides :

• Lie on your back. 
• slowly bend and flatten knee. 
• do again 10 times
   

Wall Squats :

• Stand with back leaning touching wall. 
• Walk feet 12 inches in front of body.
• Keep abdominal muscle tight while slowly bending both knees 45 degrees. 
• grip 5 seconds and Slowly return to standing position.
• do again 10 times.

Heel Raises :

• Stand with weight flat on both feet.
• slowly lift heels up and down. 

Lying on Floor :

• Recline on your back with knees bent and calves resting on ball. 
• Slowly raise arm over head and lower arm, alternating right and left sides. 
• Slowly make straight one knee and relax, alternating right and left sides.
• Slowly make straight one knee and raise opposite arm over head. Alternate opposite arms and legs.
    
  

Sitting on Ball :

• Sit on ball with hips and knees bent 90°and feet active on floor.
• Slowly raise arm over head and lower arm, alternating right and left sides. 
• Slowly raise and lower heel, blinking right and left sides.
• Slowly raise one heel and raise opposite arm over head. 
• Alternate opposite arm and heel. Marching Slowly raise one foot 2 inches from floor, alternating right and left sides.   

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