Lower Back  Exercises

Lower Back Stretches – Basic

Rotation in Lying 

Lie on your back, knees bent, feet flat and together. Gently take both knees from side to side as far as possible pain-free (figure 1). Repeat 10 - 20 times.

Figure 1 – Rotation in Lying

Prone on Elbows 

Begin lying on your stomach, then gently prop yourself up onto your forearms, keeping your back relaxed (figure 2). Hold for 2 seconds, then slowly lower yourself down flat. Repeat 10 times provided the exercise is pain-free.

Figure 2 – Prone on Elbows

Knees to Chest 

Lie on your back, knees bent. Take both knees towards your chest using your hands until you feel a mild to moderate stretch, pain-free (figure 3). Hold for 5 seconds and repeat 10 times.

Figure 3 – Knees to Chest

Side Flexion in Standing 

Begin standing tall, back straight, hands by your sides. Gently lean to one side, sliding your hand down the outside of your thigh as far as possible pain-free (figure 4) . Repeat 10 times to each side.

Figure 4 – Side Flexion in Standing

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Lower Back Stretches – Advanced Exercises

Extension in Lying 

Begin lying on your stomach with your hands in the press up position as demonstrated (figure 5). Gently straighten your elbows, letting your back fall into an arch. Keep your back relaxed. Straighten your elbows as far as possible pain-free. Repeat 10 times.

Figure 5 – Extension in Lying

Lower Back Strengthening – Basic Exercises

To begin with, the following basic lower back strengthening exercises should be performed approximately 3 times daily. As your lower back strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Transversus Abdominus Retraining 

Slowly pull your belly button in "away from your belt line" and breathe normally. Your rib cage should remain relaxed and should not elevate during this process. You should be able to feel the muscle contracting if you press deeply 2cm in from the bony process at the front of your pelvis (figure 1). Practise holding this muscle at one third of a maximal contraction for as long as possible during everyday activity (e.g. when walking etc.) provided it is pain free. Repeat this back exercise 3 times daily.

Figure 1 – Transversus Abdominus Retraining

Opposite Arm Leg Raises 

Begin this exercise lying on your stomach with your arms above your head as demonstrated (figure 2). Keeping your knee and elbow straight, slowly lift your opposite arm and leg tightening your lower back and bottom muscles. Hold for 2 seconds and then return to the starting position. Repeat this process with the other arm and leg. Perform 10 times on each side provided it is pain free.

Figure 2 – Opposite Arm Leg Raises (right arm, left leg)

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Lower Back Strengthening – Intermediate Exercises

The following intermediate lower back strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your lower back strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or duration of the exercises provided they do not cause or increase pain.

Prone Hold 

Begin this exercise propped up on your elbows and toes with your back straight as demonstrated (figure 3). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Figure 3 – Prone Hold

Supermans 

Begin this exercise lying on your stomach with your arms above your head as demonstrated (figure 4). Keeping your knees and elbows straight, slowly lift both arms and legs tightening your lower back and bottom muscles. Hold for 2 seconds and slowly return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 4 – Supermans

Side Holds 

Begin this exercise propped up on one elbow and foot with your back straight as demonstrated (figure 5). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times on each side.

Figure 5 – Side Holds (left side)

Resistance Band Rotation

Begin this exercise kneeling or standing with your back straight, holding a resistance band as demonstrated (figure 6). Slowly rotate your body keeping your arms and back straight. Perform 3 sets of 10 repetitions as far as possible provided it is pain free.

Figure 6 – Resistance Band Rotation (left side)

Core Exercises – Basic

The following Core Exercises are designed to improve your core strength, core stability, balance, co-ordination and posture. The exercises target the main core muscles of the body such as the abdominals, gluteals and lumbar extensors. Core stability is an important component of injury prevention and athletic performance. You should discuss the suitability of these Core Exercises with your physiotherapist prior to beginning them. As a rule, they should only be performed provided they do not cause or increase pain.

Transversus Abdominis Activation

Begin this core exercise lying on your back as demonstrated (figure 1). Slowly pull your belly button in, "away from your belt line", and breathe normally. Your rib cage should remain relaxed and should not elevate during this process. You should be able to feel the muscle contracting if you press deeply 2cm in from the bony prominence at the front of your pelvis (figure 1). Practise holding this muscle at one third of a maximal contraction for as long as possible during everyday activities (e.g. when walking etc.) provided it is pain free. Repeat this core exercise 3 times daily.

Figure 1 – Transversus Abdominis Activation

Bridging

Begin this core exercise lying on your back in the position demonstrated (figure 2). Slowly lift your bottom pushing through your feet, until your knees, hips and shoulders are in a straight line. Tighten your bottom muscles (gluteals) as you do this. Hold for 2 seconds and then return to the starting position. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free. Maintain activation of your transversus abdominis muscle throughout the exercise.

Figure 2 – Bridging

Abdominal Crunch

Begin this core exercise lying on your back, with your knees bent and your hands on the sides of your head as demonstrated (figure 3). Keeping your neck straight, slowly lift your shoulders and trunk off the ground, tightening your abdominals. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free. Maintain activation of your transversus abdominis muscle throughout the exercise.

Figure 3 – Abdominal Crunch

Prone Hold

Begin this core exercise propped up on your elbows and toes, in a tall, straight posture as demonstrated (figure 4). Maintain activation of your transversus abdominis muscle during the exercise. Try to keep your spine and pelvis still and breathe normally. Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Figure 4 – Prone Hold

Four Point Kneeling Opposite Arm & Leg Raises

Begin this core exercise in Four Point Kneeling as demonstrated (figure 5). Maintain good posture and activation of your transversus abdominis muscle throughout the exercise. Slowly raise one arm and the opposite leg and then return to the starting position. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 1 - 3 sets of 10 repetitions, provided the exercise is pain free, alternating between sides.

Figure 5 – Four Point Kneeling Opposite Arm & Leg Raises

Side Holds

Begin this core exercise propped up on one elbow and foot with your back straight as demonstrated (figure 6). Maintain activation of your transversus abdominis muscle throughout the exercise. Hold the position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times on each side.

Figure 6 – Side Holds (left side)

Roll Outs

Begin this core exercise in kneeling with your hands on a Swiss Ball and in good posture, as demonstrated (figure 7). Maintain activation of your transversus abdominis muscle throughout the exercise. Slowly roll the Swiss Ball forwards, moving at your knees, keeping your back, hips and arms straight, then return to the starting position. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 7 – Roll Outs