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Lower Back Rehab Workout Program

By Suman Roy

Experience
Beginner (1-2 years)
Time
46 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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Full Body

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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
2-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
2-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
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.
Time between exercises: 60s
Show Alternative Exercises
Bird Dog demonstrationPlay Bird Dog demonstration
2-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
2-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Plank to Upward Dog demonstrationPlay Plank to Upward Dog demonstration
2-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
2-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor
2-3 sets, 30-60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/13/2018, UTC


Last Updated: 2/13/2020, UTC

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