Lower Back Strengthening

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 lower back strengthening 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)

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 lower back strengthening 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 lower back strengthening 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 perform 3 sets of 10 repetitions provided it is pain free.

Figure 4 – Supermans

Side Holds

Begin this lower back strengthening 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)

Rotation Versus Resistance Band

Begin this lower back strengthening 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 – Rotation vs. Resistance Band (left side)

Lower Back Strengthening – Advanced Exercises

The following advanced 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 resistance of the exercises provided they do not cause or
increase pain.

Prone Hold on Swiss Ball

Begin this lower back strengthening exercise with your feet on a Swiss ball, your hands
on the floor, and your back straight as demonstrated (figure 7). Hold this position for as
long as possible provided it is pain free and you are maintaining good posture. Repeat 3
times. Once this is too easy, try maintaining the same position with one leg in the air as
demonstrated and repeat on each side.

Figure 7 – Prone Hold on Swiss Ball (left leg)

Leg Lift over Swiss Ball

Begin this lower back strengthening exercise lying over a Swiss ball as demonstrated
(figure 8). Slowly lift your legs, keeping the Swiss ball still and your knees straight.
Perform 3 sets of 10 repetitions provided it is pain free.

Figure 8 – Leg Lift over Swiss Ball

Roll Outs

Begin this lower back strengthening exercise in kneeling with your back straight and your
hands on a Swiss ball as demonstrated (figure 9). Slowly roll forwards, moving at your
knees, keeping your back and arms straight. Slowly return to the start position. Perform 3
sets of 10 repetitions provided it is pain free.

Figure 9 – Roll Outs

Side Bends over Swiss Ball

Begin this lower back strengthening exercise with your feet apart and against a wall and
your hip and back resting on a Swiss ball as demonstrated (figure 10). Slowly perform a
side bend keeping the Swiss ball as still as possible. Perform 3 sets of 10 repetitions on
each side provided the exercise is pain free.
 Figure 10 – Side Bends over Swiss Ball

Side Bend with Rotation over Swiss Ball

Begin this lower back strengthening exercise with your feet apart and against a wall and
your hip and back resting on a Swiss ball. Your chest should be facing the ground as
demonstrated (figure 11). Slowly perform a side bend, rotating your torso so your chest
faces upwards as shown, keeping the Swiss ball as still as possible. Perform 3 sets of 10
repetitions on each side provided the exercise is pain free.
 Figure 11 – Side Bend with Rotation over Swiss Ball

Lower Back Extension over Swiss Ball

Begin this lower back strengthening exercise with your feet against the wall and a Swiss
ball between your thighs as demonstrated (figure 12). Keeping your back straight, slowly
raise your back, keeping the Swiss ball still. Perform 3 sets of 10 repetitions provided it is
pain free.

Figure 12 – Lower Back Extension over Swiss Ball