CrookBack Clinic

You've nothing to lose but your joint and muscle pain

 

CrookBackClinic

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(02) 6288 7703

7 Salvado Place Stirling ACT

Musculo-skeletal dysfunction explained


Clinical diagnostic assessment


Musculo-skeletal risk screen


Musculo-skeletal health survey report


Emergency exercises

 

 

EMERGENCY EXERCISES

 

If you're in pain, start doing these exercises immediately.

 

Static Back


Lie down and rest you feet on a chair or ottoman for at least 30 minutes.

Put a cushion under you head and read a book or watch TV. This is the most comfortable position for you to get into when you have a crook lower back.

It lets the muscles supporting the hips relax and takes pressure off the lumbar spine.

 

 

Hip crossover 40 minutes


This is a five star exercise for anyone with a crook back. It mobilizes the hip, groin and lower back.
 
Start with the heel of the right foot up toward the top of the left knee. Relax abdomen and lumbar spine and push the right knee further way from you. Then drop the right foot and left knee (together) onto the floor on the left side of your body. Repeat on the other side.

If you experience pain or difficulty doing this exercise, place a cushion under the knee.

Start with 1 minute one side and 1 minute the other side. Continue for 40 minutes.

Gradually build up so you can spend 5 minutes one side and 5 minutes the other side for 40 minutes all up.

 

 

 

About

CrookBackClinic

Miller Health Pty Ltd

7 Salvado Place Stirling ACT 2611

Australia

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