80% of Americans will report lower back pain at some point in their lives. In this workshop we’ll teach strength and mobility exercises focusing on the back and hips. We’ll also talk about proper movement patterns and strategies that will take some stress off your back—literally.

1. MUS Wellness/Montana Moves
Neal Andrews, MUS Employee Exercise Specialist

2. Montana Moves High Five
• Move More, Sit Less
• Find Balance in Life
• Move Better
• Play Outside
• Have Fun

3. Objectives
80% of Americans will report lower back
pain at some point in their lives. In this
workshop we’ll teach strength and
mobility exercises focusing on the back
and hips. We’ll also talk about proper
movement patterns and strategies that
will take some stress off your back—
literally.

4. What’s the Problem?
Poor Mobility
Poor or incorrect movement patterns
Lifting patterns
Lack of core strength & stability

5. Common Lower Back
Injuries
Muscle Strain
Impinged nerve
Injury to vertebral discs
Bulging disc
Herniated disc
Ruptured disc

8. What’s the Solution?
Improved Mobility
(hips and thoracic spine)
Proper movement & lifting patterns
Improved core strength & stability

9. The Posterior Chain
Plantar Fascia
Achilles Tendon
Calves
Hamstrings
Glutes
Lower Back
Upper Back
Neck and Skull

11. Lumbar Spine

12. Posture
Ready Position
Neutral Spine
Good Posture vs. Poor Posture
Stand Tall (String)
Shoulders Down and Back

13. Get mobile, move better!
Mobility Exercises/Warmups
Stretch Up/Stretch Down (Shoulders/Hamstrings)
Knee Hugs
Toy Soldiers
Downward Facing Dog
Child’s Pose

14. Get mobile, move better!
Strengthening Exercises
Good Mornings (Hip mobility and mechanics)
Lifting/Deadlifts (Legs, Hips, Back, Grip)
Squats (Legs, Hips, Back)

15. Dax the Lifter

16. Squat and Deadlift position
Squat:
Hip, knee, and ankle
flexion. Femur
parallel to ground.
Neutral Spine.
Deadlift: Hips
back, neutral spine.
Glutes and
hamstrings loaded.

17. Get mobile, move better!
Strengthening Exercises
Good Mornings (Hip mobility and mechanics)
Lifting/Deadlifts (Legs, Hips, Back, Grip)
Squats (Legs, Hips, Back)
Bridge (Glutes, hamstrings, low back)
Planks (Core strength and stability)
Cobra (Back strength)

18. Connect with Wellness!
muswell.limeade.com
www.montanamovesandmeals.com
www.wellness.mus.edu
wellness@montana.edu
@montanamoves