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Lower Back Rehab Workout Program

By Suman Roy

Experience
Beginner (1-2 years)
Time
76 minutes/day
Good for
Gain Strength
Equipment
Bodyweight
Statistics
Average Cardio Intensity
20%
Average Exertion
40%
Description

Back injuries happen for a variety of reason, including improper lifting, falling or traumatic accidents. Depending upon the severity of the injury, some people require surgery along with rehab and therapy. Rehabilitation is an integral aspect of spinal health to ensure proper posture, core stability, movement awareness and muscular strength surrounding the spinal discs. Here is a workout program that would help to strengthen the core muscles while solving the lower back issue.

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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
2 - 3 sets, 30 - 60s, (rest 15s)
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Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
2 - 3 sets, 30 - 60s, (rest 15s)
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Glute Kickback demonstrationPlay Glute Kickback demonstration
2 - 3 sets, 15 - 20 reps, (rest 15s)
You can do this on floor or standing.Do 15-20 reps each side.
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Bird Dog demonstrationPlay Bird Dog demonstration
2 - 3 sets, 30 - 60s, (rest 15s)
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Plank demonstrationPlay Plank demonstration
2 - 3 sets, 30 - 60s, (rest 15s)
Show Alternative Exercises
Plank to Upward Dog demonstrationPlay Plank to Upward Dog demonstration
2 - 3 sets, 30 - 60s, (rest 15s)
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Side Plank demonstrationPlay Side Plank demonstration
2 - 3 sets, 30 - 60s, (rest 15s)
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Superman from Floor demonstrationPlay Superman from Floor demonstration
2 - 3 sets, 30 - 60s, (rest 15s)
Show Alternative Exercises

Date Created: 12/13/2018, UTC


Last Updated: 2/13/2020, UTC

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