Physical Therapy in Media for Lower Back
Lie on your back with your knees bent and your feet flat. Rest your hands on your abdominals just inside your hip bones.
Keep one finger width of space under your spine so you hips and pubic bone are level.
Breathe with your diaphragm.
Activate multifidus - think about tipping your tailbone down as if to increase the arch in your back with out moving much more than a millimetre.
Activate your pelvic floor (50% contraction) as if you are stopping the flow of urine.
Hold and repeat as advised by your Physical Therapist.
Be mindful not to over squeeze the pelvic floor muscles, you will feel the larger abdominals contract under your fingers. Keep the hip flexors and buttocks relaxed. Don’t hold your breath.