3 Advanced Lower Back Pain Rehab Exercises
3 Advanced Lower Back Pain Rehab Exercises
Dylan Rinaldini, MAT, LAT, ATC
Getting better is a progression. The exercises that are implemented into your recovery program need to evolve as you get stronger and back to feeling healthy again. Many people come into FIXXED because they are experiencing a nagging lower back pain, and after seeing us sometimes it feels like that pain just disappears. Although being pain free is the goal, it doesn’t mean the work stops there!
Once your low back pain is under control and you’ve built a strong core, it’s time to level up! These advanced core & low back strengthening exercises will help you build strength and prevent future issues.
Disclaimer: These exercises are not for beginners. Do not attempt them until you’ve completed foundational core exercises and built proper core strength! If you are someone looking to start lower back pain rehab, click HERE to book a free consultation with a FIXXED clinician to begin your journey today!
Try these 3 advanced exercises:
Bear Plank Marches
Engage your core in a quadruped position
Hover your knees just off the ground
Slowly march one leg out at a time, keeping your core tight and avoiding hip sway
Dead Bug + Overhead Pull - A great progression from standard dead bugs
Start by attaching a band to a stable platform and then lying on your back
Grab the band in both hands and bring your arms over your body in line with your shoulders
Bring your hips and knees into a 90 degree position and once ready, alternate each leg out straight
Engage the core while controlling the movement of both the upper & lower extremities
Focus on maintaining core stability as you extend your arms overhead
Yoga Ball Push-Outs + Push-Up - A challenging but fun way to test your core & upper body strength
Grab a yoga ball and two 5-10 pound dumbbells
Get into a plank with your shins on the yoga ball and your hands on the dumbbells
Engage your core, and push the ball away while maintaining stability to get into an outstretched position
Exhale while bringing your body back to a plank and engage the core before lowering into a push-up
A stronger core is the key to a healthier lower back. Our body is interconnected and it is important that we are strengthening all aspects and not just the area where pain occurs. Implementing these next-level exercises will help you prevent future injuries and keep you doing what you love for longer! But don’t rush it—proper progressions matter.
If you are unsure if these are the right exercises for you, feel free to contact one of our clinicians to figure out the best plan for you by clicking HERE!
Fixxed is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
