Lower Back Rehab Workout Program

AuthorSuman Roy
Sourcemyworkouts.io
GendersFemale, Male
ExperienceBeginner (1-2 years)
Time76 minutes
Workout TypeMuscle Focus
Days per week1 days
Average Exertion4
Average Cardio Intensity2
EquipmentBodyweight
GoalsGain Strength
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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Workout Overview

Week 1
Day 1:
Focus: Abs, Back (Lower), Glutes...
Day 2:
Rest
Day 3:
Rest
Day 4:
Rest
Day 5:
Rest
Day 6:
Rest
Day 7:
Rest

Week 1



ExerciseSetsRepsRestNotes
1. Butt Lift (Bridge)2 - 3 sets30 - 60s15s
2. Single Leg Hip Bridge2 - 3 sets30 - 60s15s
3. Glute Kickback2 - 3 sets15 - 20 reps15s
You can do this on floor or standing.Do 15-20 reps each side.
4. Bird Dog2 - 3 sets30 - 60s15s
5. Plank2 - 3 sets30 - 60s15s
6. Plank to Upward Dog2 - 3 sets30 - 60s15s
7. General Side Plank2 - 3 sets30 - 60s15s
8. Superman from Floor2 - 3 sets30 - 60s15s
Date Created: 12/13/18, 2:29 AM

Last Updated: 2/13/20, 7:38 PM