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Low Back Maintenance
Elevate your low back health with our curated exercise routine that melds hip and low back mobility drills with essential core Strengthening. Drawing on research-backed methods, this balanced approach is proven to fortify your lower back, promoting lasting well-being.
  • 1. Prone Press Ups
    Flip sides

    00:09 min

    Exericise Instrucions
    Lie facedown, with your hands placed beneath your shoulders. Gaze towards the ceiling and gradually lift your upper body using your arms. Keep your pelvis in contact with the ground. For added challenge, engage your core at the highest point. Maintain this position for the suggested duration, and then gently descend to finish each repetition.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Prone Single Leg Raise
    Flip sides

    00:06 min

    Exericise Instrucions
    Lie face down on an exercise mat or the floor, with your hands under your forehead and legs extended straight. Engage your lower torso muscles and lift one leg toward the ceiling, keeping it straight, and hold for 2-3 seconds. For added difficulty, use cuff weights around your ankles. You can choose to complete a set on one side or alternate sides as you prefer.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Clamshells
    Flip sides

    00:06 min

    Exericise Instrucions
    Lie on your side with hips flexed at 45 degrees and knees at 90 degrees, heels touching. Lift your top knee toward the ceiling using your hip muscles, briefly holding at the peak before lowering it to the starting position. Rest between sets.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 4. Kneeling Hip Flexor stretch
    Flip sides

    00:08 min

    Exericise Instrucions
    Start in a half-kneel with hands interlocked behind your head. Place your front foot ahead so your knee doesn't pass your toes as you lean forward. Keep your torso erect and lean until you feel a pull in your rear leg's hip. Hold for the suggested duration then ease out of the stretch.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 5. Fire Hydrant
    Flip sides

    00:06 min

    Exericise Instrucions
    Start in a hands-and-knees stance, ensuring hands are under shoulders and knees are beneath hips. With the knee kept at a right angle, elevate one leg sideways, mimicking a dog by a hydrant. Hold momentarily when the leg reaches its peak, either parallel to the floor or as high as feels right. Gently return the leg to its original position. Switch and perform the same on the opposite leg.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 6. Birddog with Sweep
    Flip sides

    00:05 min

    Exericise Instrucions
    From a quadruped position, with your hands and knees on the floor. Ensure your lower back is in a neutral position and engage your abdominal muscles. Reach one arm forward and upward (thumb up) while extending the opposite leg straight back, holding for 2-3 seconds. Lower your arm and leg slowly back to the starting quadruped position without touching the ground to complete one repetition. You can choose to complete a set on one side or alternate sides as you prefer. Rest 30 seconds between sets.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 7. Dumbbell Dead Lift
    Flip sides

    00:07 min

    Exericise Instrucions
    Stand with feet shoulder-width apart holding a dumbbell in each hand in front of you with palms facing your thighs. Keeping a slight bend in the knees, hinge at the hips and lower the dumbbells to the ground while keeping your back straight and chest up. Ensure the movement is hip-driven, and you feel a stretch in the hamstrings. Engage your glutes and hamstrings to return to the starting position, pushing the hips forward. Perform the desired number of repetitions
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk