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  • Sprouting Health
  • About Us
    • Chiropractic for Babies & Children
    • Chiropractic for Adults
    • The Three Stressors
    • Our History and Team
  • Services
    • Conditions >
      • Low Back Pain
      • Neck Pain
      • Headaches
      • Shoulder Pain
    • Applied Kinesiology
    • Retained Neonatal Reflexes ® (RNR's)
    • Neuro Emotional Technique (NET)
    • Musculoskeletal Acupuncture
    • Hyperbaric Chamber
  • Resources
    • Sign in to access Downloads
    • Free Exercises
    • Retained Reflex Testing
    • Must Read Websites
  • Contact + Hours
    • Hunter Valley Team
    • Newcastle Team
    • Mackay Team
    • Online Booking
    • Message Us
  • Blog
  • Sprouting Health TV
  • COVID-19
  • SHOP

Free Exercises to Minimise Pain and Maximise Prevention

Check Out The Exercises Below

Data suggests that frequent, short, standing rest breaks may help to reduce symptoms of some spinal pain, however they are only a temporary solution (1). In another study of truck drivers, exercises during break periods consistently help to minimise Low Back Pain and disability (2). Hence it seems best while on a rest break do some gentle exercises. Every 15 minutes it is a good idea to do at least thirty seconds of movement.

​Exercise has some effect in secondary prevention—ie, the prevention of recurrence (3). The picture that emerges is that post-treatment exercises likely reduce the rate and the number of recurrences and the days on sick leave, and increase the time to recurrence (4). Therefore, any general exercise such as stretching, strengthening, endurance training and posture education could be implemented.

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Lumbar Spine Stretch and Rehab
File Size: 724 kb
File Type: pdf
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Spinal Health Exercises
File Size: 700 kb
File Type: pdf
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Cervical Spine Stretch and Rehab
File Size: 749 kb
File Type: pdf
Download File

​(1) Sheahan P.J., Diesbourg T.L., Fischer S.L. The effect of rest break schedule on acute low back pain development in pain and non-pain developers during seated work. Appl Ergon. 2016;53:64–70
(2) Ghasemi M, Khoshakhlagh AH, Ghanjal A, Yazdanirad S, Laal F. The impacts of rest breaks and stretching exercises on lower back pain among commercial truck drivers in Iran. Int J Occup Saf Ergon. 2018 Jun 7:1-8.
(3) Choi BK, Verbeek JH, Tam WW, Jiang JY. Exercises for prevention of recurrences of low-back pain. Cochrane Database Syst Rev. 2010 Jan 20;(1):
(4) Foster NE, Anema JR, Cherkin D. Et Al. Prevention and treatment of low back pain: evidence, challenges, and promising directions. Lancet. 2018 Jun 9;391(10137):2368-2383
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