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Lower Back Rehab Workout Program

Author

Suman Roy

Genders

Female, Male

Experience

Beginner (1-2 years)

Time

76 minutes

Workout Type

Muscle Focus

Days per week

1 day

Average Exertion

40%

Average Cardio Intensity

20%

Equipment

Bodyweight

Goals

Gain 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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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

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Date Created: 12/13/18, 2:29 AM

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