What should I avoid when doing the heel slides exercise for spine problems?

The heel slides exercise develops abdominal control of the lower spine. Beginning with both feet on floor: Draw your belly button in toward your spine and exhale while sliding your left foot away from you. Maintain the weight of your leg on the floor (do not lift your leg off the floor).

Stop if you feel back pain or feel your lower back arching up from the floor. You can monitor this by putting your fingers on either side of your lower spine to sense whether it is arching. Once you've reached the point where you feel pain or your lower back arches, stop and inhale.

Exhale while sliding your foot back to a bent-knee position. Repeat on right side. Common errors or mistakes when doing the heel slides exercise include: If your spine arches off the floor, you are either performing the exercise too aggressively or are not adequately stabilizing it with your lower abdominal muscles.

Please take the time to establish the correct starting position, and work slowly until you master the technique. If your neck arches, you are using the wrong muscles to stabilize your lower spine. Instead, draw your belly button in toward your spine while flaring your ribs out.

Stop if your neck arches.

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