Exercises - lower back level 3

Rolling ball backwards

Bridging and rolling ball towards you

Bridging - one leg

Side step

• Do these exercises as tolerated within your pain threshold. You may be able to make small movements without feeling pain. After several repetitions, you will feel more relaxed and will be able to move more.
• Do each exercise 30 times at a relaxed pace.
• Keep breathing calmly and relax.

Nerve flossing

Hip mobilisation

Standing hollow back/arched back

Hands and knees hollow back/arched back

Rotation - lying on your back

Loosening up your back on the ball

Complete each exercise in three sets of ten repetitions.

• Each exercise should be performed without it causing pain.
• Keep your back in a neutral position, unless you have been told that your pelvis should tilt.
• Tighten your core abdominal muscles before you perform each exercise. Relax these muscles only after you have finished the exercise.

Side lying leg lift

Bridging - arms crossed and one leg extended

Bridging on the ball - leg lift for one leg

Abdominal exercise - one leg extended

Coming upright from sitting on your knees

Forward plank with leg lift

Side plank with leg lift

Side plank

• Hold three times for 20 seconds. Do not bounce.
• Keep breathing calmly and relax.
• The idea is to stretch the muscles, without causing pain.
• Hold your back in a neutral position.

Glutes

Hamstrings

Deep glutes

Hip flexors

Quadriceps

Back and side muscles

Latest publication date: 13/08/2024