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Low Back Strengthening Exercises

Some basic lower back / core strengthening exercises as part of a rehabilitation regime following an episode of back pain.

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Sydney Physio Clinic

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Lower Back Exercises

Core Stabilization Exercise - a great core stabilization exercise using a foam roller to add instability to a classic TA activation exercise. Fitness Senior, Fitness Tips, Fitness Motivation, Health Fitness, Roller Workout, Foam Roller Exercises, Ju Jitsu, Flexibility Workout, Flexibility Stretches

Fitness Motivation

Foam Roller Exercises

Flexibility Workout

Flexibility Stretches

Core Stabilization Exercise - a great core stabilization exercise using a foam roller to add instability to a classic TA activation exercise.

A TA activation progression raising both hips to 90 degrees, you can alternate lifting each leg and and down to the finish position. Maintain TA activation throughout the movement and hold. Lower Ab Workouts, Easy Workouts, At Home Workouts, Back Strengthening Exercises, Back Exercises, Stretching Exercises, Squat Workout, Plank Workout, Workout Fitness

Lower Ab Workouts

At Home Workouts

Back Strengthening Exercises

Stretching Exercises

Workout Fitness

A TA activation progression raising both hips to 90 degrees, you can alternate lifting each leg and and down to the finish position. Maintain TA activation throughout the movement and hold.

Airplaning / Superman, try to avoid any trunk rotation. You can have someone place a ball or similar object on your back whilst you are in the starting position and try to keep the ball still throughout alternating limb changeovers. Maintain TA activation throughout the movement and hold. Low Back Strengthening Exercises, At Home Workout Plan, Workout Plans, Strength Workout, Strength Training, Arthritis

Low Back Strengthening Exercises

At Home Workout Plan

Strength Workout

Strength Training

Airplaning / Superman, try to avoid any trunk rotation. You can have someone place a ball or similar object on your back whilst you are in the starting position and try to keep the ball still throughout alternating limb changeovers. Maintain TA activation throughout the movement and hold.

Basic intro level knee plank. Maintain TA activation throughout the movement and hold. Tight Hip Flexors, Psoas Muscle

Tight Hip Flexors

Basic intro level knee plank. Maintain TA activation throughout the movement and hold.

Swiss Ball hamstring curl bringing heels towards your bottom and away again. You can use a chair or stool on wheels if you don't have a Swiss Ball. Balance Ball Exercises, Knee Strengthening Exercises, Workout Exercises, Workout Tips, How To Strengthen Knees, Hamstring Curls

Balance Ball Exercises

Knee Strengthening Exercises

Workout Exercises

How To Strengthen Knees

Hamstring Curls

Swiss Ball hamstring curl bringing heels towards your bottom and away again. You can use a chair or stool on wheels if you don't have a Swiss Ball.

Basically a Swiss Ball plank variation with feet on the ball not arms. Can start as a hold and progress to bringing knees into chest. Can use a chair or stool on wheels if you don't have a Swiss Ball. Stability Ball Exercises, Stool, Chair, Upper Body, Back Pain, Plank

Stability Ball Exercises

Basically a Swiss Ball plank variation with feet on the ball not arms. Can start as a hold and progress to bringing knees into chest. Can use a chair or stool on wheels if you don't have a Swiss Ball.

Level 2 Transversus Abdominus exercise, raising and lowering of alternate legs whilst maintaining TA control and breathing. Thinspiration, Workouts, Weight Loss, Athletic, Raising

Level 2 Transversus Abdominus exercise, raising and lowering of alternate legs whilst maintaining TA control and breathing.

Transversus Abdominus Initiation- Level 1, simply maintaining TA activation whilst breathing normally down in your tummy. Like A Mom, Level 5, Video Go, Health, Fitness, Youtube

Transversus Abdominus Initiation- Level 1, simply maintaining TA activation whilst breathing normally down in your tummy.

Russian Twist on Swiss Ball, maintain your hips level throughout the twist. Medicine ball not required simply clasp hands and make a gun with your index fingers, add medicine ball as load to the exercise as you improve control, never sacrifice hip position for adding extra weight. Pilates, Weekend Workout, Stability Ball, Russian Twist, Challenge, Medicine Ball, Love Handles

Weekend Workout

Russian Twist on Swiss Ball, maintain your hips level throughout the twist. Medicine ball not required simply clasp hands and make a gun with your index fingers, add medicine ball as load to the exercise as you improve control, never sacrifice hip position for adding extra weight.

Entry level to four point kneeling superman exercise, starting with alternate leg lift and hold, can also do with alternate arm lift and hold. Raise limb to hip or shoulder level don't hyper extend the limb beyond level. Progress to full superman as tolerated. Maintain TA activation throughout the movement and hold. Stability Exercises, Lower Back Exercises, Core Stability, Superman Workout, Low Back Pain Relief, Arm Lift, Leg Lifts, Entry Level

Stability Exercises

Lower Back Exercises

Superman Workout

Low Back Pain Relief

Entry level to four point kneeling superman exercise, starting with alternate leg lift and hold, can also do with alternate arm lift and hold. Raise limb to hip or shoulder level don't hyper extend the limb beyond level. Progress to full superman as tolerated. Maintain TA activation throughout the movement and hold.

Plank on Swiss Ball on toes. Thigh Toning Exercises, Toning Workouts, Ball Workouts, Core Exercises, Stretches, After Pregnancy, Pregnancy Workout, Pregnancy Fitness

Thigh Toning Exercises

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Plank on Swiss Ball on toes.

Pilates - Swimmers, similar position to the prone superman exercise using opposite arm and leg lifts alternating holds between both sides. Workouts For Swimmers, Swimming Workouts, Swimming Tips, Leg Butt Workout, Butt Workouts, Workout Board, Zumba, Brazilian Butt Workout

Workouts For Swimmers

Swimming Workouts

Leg Butt Workout

Brazilian Butt Workout

Pilates - Swimmers, similar position to the prone superman exercise using opposite arm and leg lifts alternating holds between both sides.

Four point kneeling hip extensor exercise for gluteus maximus and lumbar extensor strengthening. Maintain TA activation throughout the movement and hold. Upper Back Pain, Yoga For Back Pain, Relieve Back Pain, Lower Back Pain Exercises, Good Back Workouts, Glute Kickbacks

Upper Back Pain

Yoga For Back Pain

Relieve Back Pain

Lower Back Pain Exercises

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Glute Kickbacks

Four point kneeling hip extensor exercise for gluteus maximus and lumbar extensor strengthening. Maintain TA activation throughout the movement and hold.

Basic arm assisted bridge for gluteal and lower back extensors strengthening, increase the duration of the hold as tolerated. Maintain TA activation throughout the movement and hold. Lower Back Muscles, Hip Bridge, Tight Hips, Do Exercise, How To Slim Down

Lower Back Muscles

How To Slim Down

Basic arm assisted bridge for gluteal and lower back extensors strengthening, increase the duration of the hold as tolerated. Maintain TA activation throughout the movement and hold.

Advanced plank progression. Women's Health, Health Tips, Health Care, Jillian Michaels Workout, Workout Bauch, Killer Abs

Jillian Michaels Workout

Advanced plank progression.

Side Plank progressions - advanced. Health Guru, Health Class, Health Trends, Yoga Fitness, Fitness Diet, Plank Fitness

Side Plank progressions - advanced.

Plank on Swiss Ball variation, you can either use a static hold in this position or using your arms roll the ball slightly forwards away from your trunk whilst maintaining the same torso and knee position. A more advanced version of the standard plank exercise. Sport Fitness, Body Fitness, Fitness Models, New Shape, Stay In Shape, Fitness Quotes

Plank on Swiss Ball variation, you can either use a static hold in this position or using your arms roll the ball slightly forwards away from your trunk whilst maintaining the same torso and knee position. A more advanced version of the standard plank exercise.

Side Plank - Progressions / Variations Killer Ab Workouts, Pop Workouts

Killer Ab Workouts

Side Plank - Progressions / Variations

Advanced plank progression. Fitness Workouts, Ab Workouts, Mountain Climber Exercise, Mountain Climbers

Fitness Workouts

Mountain Climber Exercise

Mountain Climbers

Advanced plank progression.

Standard plank on toes. Running Workouts, Running Tips, Fun Workouts, Core Workouts, Running Form, Daily Workouts, Workout Routines, Butt Workout

Running Workouts

Workout Routines

Standard plank on toes.

Side Plank - Standard Starting position on your knees with your feet bent at 90 degrees behind you if foot starting position is too challenging. Hiit, Womens Health Magazine, I Work Out

Womens Health Magazine

Side Plank - Standard Starting position on your knees with your feet bent at 90 degrees behind you if foot starting position is too challenging.

Exercise C being the more classic prone lying superman, A and B being variations.

Exercise C being the more classic prone lying superman, A and B being variations.

Three standard starting point lower back strengthening exercises. Maintain TA activation throughout the movement and hold. Scoliosis Exercises, Aerobic Exercises, Exercise Motivation

Scoliosis Exercises

Aerobic Exercises

Exercise Motivation

Three standard starting point lower back strengthening exercises. Maintain TA activation throughout the movement and hold.

Back Extension Exercise over a Swiss Ball for lumbar extensors strengthening. Back Extension Exercises

Back Extension Exercises

Back Extension Exercise over a Swiss Ball for lumbar extensors strengthening.

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Low Back Strengthening Exercises