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Disclaimer - Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Basic Lumbar Stabilization Exercises

Below are four stabilization exercises. Follow the instructions closely, and if you have any questions, please contact us for more information.

1. Abdominal Bracing

Purpose: Activates your deep core muscles to protect and stabilize your lower back during movement.

Instructions:

Lie on your back with your knees bent and feet flat on the floor.
Gently tighten your belly muscles as if bracing for a light punch.
Hold for 5 seconds, then relax.
Repeat for 10 repetitions.

Tip: Focus on engaging your core without holding your breath or tilting your pelvis.

2. Dying or Dead Bug

Purpose: Improves core stability and coordination between your abdominal muscles and lower back.

Instructions:

Lie on your back with arms straight up and knees bent at 90 degrees.
Slowly lower one arm and the opposite leg toward the floor.
Return to the starting position, then switch sides.
Perform 8–10 reps per side.

Tip: Keep your lower back pressed gently into the floor throughout the movement.

3. Bird Dog

Purpose: Strengthens your core, back, and hip muscles while training balance and spinal control.

Instructions:

Begin on hands and knees with your spine in a neutral position.
Reach one arm forward while extending the opposite leg straight back.
Hold for a few seconds, then return to the starting position.
Alternate sides for a total of 10 reps.

Tip: Move slowly and keep your hips level to avoid rocking.

4a. Side Plank (Knees Bent)

Purpose: Strengthens your obliques and deep core muscles for lateral stability.

Instructions:

Lie on your side with your knees bent and stacked, supporting yourself on your forearm.
Engage your core and lift your hips so your body forms a straight line from shoulders to knees.
Hold for 5-10 seconds, then lower down and switch sides.
Repeat 3–5 times per side.

Tip: Keep your shoulders stacked, your head in line with your spine, and avoid letting your hips sag.

4b. Side Plank (Full)

Purpose: Builds strength in your obliques and deep core muscles to support your spine.

Instructions:

Lie on your side with knees straight, propped up on your elbow.
Lift your hips so your body forms a straight line from head to knees.
Hold for 10–15 seconds, then switch sides.
For more challenge, straighten your legs for the full side plank.

Tip: Keep your neck aligned with your spine, and avoid letting your hips drop.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.