Exercise of the Month!

Begin by lying on back, knees up and bent at 90 degrees.
Take the arms straight up overhead and hold this position for a moment, making sure abs are tightly contracted and your back is not arching off the floor (if it is, lower the feet to the ground for this exercise).
Slowly lower the right arm and left leg towards the floor while keeping the lower back pressed firmly to the floor.
Return them to the neutral starting position and perform the same movement with the other arm and leg.
Continue lowering opposite arm and leg for a total of 10-12 repetitions.

This exercise works to integrate the rectus abdominus, internal/external oblique, transverse abdominus complex, with the muscles that stabilize and support the lower spine and pelvis. Mastering this exercise is a sure way to reduce existing low back pain, and prevent future occurrences of low back pain.

Exercise has different meanings for everyone: grudging necessity, great escape, calming relaxation.

For you who suffer with back pain, exercise must become part of your daily routine to keep you moving pain-free. It may take a few episodes of back and/or arm or leg pain to appreciate exercise’s role in your life, but exercise really is your friend.


Exercise for spine pain related conditions has a simple purpose: strengthen the muscles to support the spine. Weak muscles allow the spine and its segments to move as they shouldn’t: the stronger and more stable the spine, the less the chance of damage, degeneration and injury.


Cox Technic exercises are meant to be simple, simple so that you will do them! If you find that you can do all of these easily and want to do more, check out your local exercise facility for more intense instruction that will take into consideration your spine condition.

Effective in Time and Cost
Cox Technic protocols for spine related pain conditions know that you suffer with pain, want to be free of the pain in as quick a time period and with the least expense as possible, so you are given options to work with no equipment or with simple equipment. It’s your choice, but choose so that you will stick with!
man from back

Cervical Spine Related Neck and Arm Pain Exercises

Lumbar Spine Related Back and Leg Pain Exercises

Proprioception Exercises - We often take standing up-right and walking for granted. When it becomes difficult to maintain balance, we notice the change right away. Balance and proprioception are affected with aging, degeneration, and back pain. A few simple exercise can help.

Even though exercise is a necessity for back pain control, we trust that you will find it a great way to escape your pain and enjoy the relaxation that comes with living pain-free.


These exercises are presented for demonstration purposes only. They are not recommendations for you specifically. Consult with The Novelli Wellness Center about what is best for you. Do not start any exercises without doctor approval and recommendation.

Only do these exercises if you are recommended to do so by your doctor. Listen carefully to any modifications your doctor gives you for each exercise. Only do the exercises to your tolerance. Do not do or continue to do any exercise that causes you pain or discomfort. If you experience any pain, stop the exercises and discuss with your doctor. If you have any questions about the appropriateness of any exercise, ask your doctor before proceeding.

"This information and website content is not intended to diagnose, guarantee results, or recommend specific treatment or activity. It is designed to educate and inform only. Please consult your physician for a thorough examination leading to a diagnosis and well-planned treatment strategy. See more details on the DISCLAIMER page. Content is reviewed by Dr. James M. Cox I."