Lower Back Rehab Workout Program

By Suman Roy

	Beginner (1-2 years)
	69 minutes/day
	Gain Strength
	Bodyweight Show More

Average Exertion

Average Cardio Intensity

Back injuries happen for a variety of reason, including improper lifting, falling or traumatic accidents. Depending upon the severity of the injury, some people require surgery along with rehab and therapy. Rehabilitation is an integral aspect of spinal health to ensure proper posture, core stability, movement awareness and muscular strength surrounding the spinal discs. Here is a workout program that would help to strengthen the core muscles while solving the lower back issue.

Show More

ExpandMore

Description

Day 1

Exercise		Sets	Reps	Rest
1.Glute Bridge		2-3 sets	30-60s	15s
2.Single Leg Hip Bridge		2-3 sets	30-60s	15s
3.Glute Kickback See Exercise Notes		2-3 sets	15-20 reps	15s
4.Bird Dog		2-3 sets	30-60s	15s
5.Plank		2-3 sets	30-60s	15s
6.Plank to Upward Dog		2-3 sets	30-60s	15s
7.Side Plank		2-3 sets	30-60s	15s
8.Superman from Floor		2-3 sets	30-60s	15s

Date Created: 12/13/2018, UTC

Last Updated: 2/13/2020, UTC

Similar Workouts

Beginner Home Program
Christopher Stone
GoalsBuild Muscle, Gain Strength, Increase Stamina, Tone Body
ExperienceAdvanced (3+ years)
Time41 minutes
Workout TypeFull Body
Days Per Week3
EquipmentBodyweight, Steps, Flat Bench
Core Strength V1.0
Chris Stone
GoalsBuild Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time31 minutes
Workout TypeFull Body
Days Per Week3
EquipmentBodyweight, Pull up bar, Suspension (TRX), 1 x Dumbbell, 2 x Dumbbell, Box, Flat Bench
Core Workout for Runners
Suman Roy
GoalsAthletic Performance, Gain Strength, Increase Stamina
ExperienceIntermediate (2-3 years)
Time54 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBodyweight
Glutes & Abs Day Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Increase Stamina
ExperienceIntermediate (2-3 years)
Time72 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBarbell, Other, 1 x Kettlebell, Glute Kickback Press Machine, Bodyweight, Vertical Knee Raise
Natalie Portman Black Swan Workout Diet: Long Lean Body
Chris Davis
GoalsTone Body, Fat Loss, Gain Strength, Lose Weight
ExperienceBeginner (1-2 years)
Time38 minutes
Workout TypeFull Body
Days Per Week1
EquipmentPool, Bodyweight
Bodyweight Workout At Home for Women
Suman Roy
GoalsTone Body, Fat Loss
ExperienceIntermediate (2-3 years)
Time71 minutes
Workout TypeFull Body
Days Per Week4
EquipmentBodyweight, Back Hyperextension Bench, Flat Bench, Decline Bench, Reverse Hyper Bench

See More Similar Workouts

More Workouts by Suman Roy

Dumbbell Circuit Muscle Growth Routine
Suman Roy
GoalsBuild Muscle, Fat Loss, Gain Strength
ExperienceIntermediate (2-3 years)
Time7 min
Workout TypeFull Body Workout
Days Per Week1
Equipment2 x Dumbbell, Bodyweight, 1 x Dumbbell
German Volume Training (GVT) V2
Suman Roy
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time50 minutes
Workout TypeMuscle Group Split
Days Per Week3
EquipmentBarbell, Squat Rack, 2 x Dumbbell, Seated Calf Raise Machine, Ab Wheel, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Pull up bar, Single Grip Handle Strap
Full Body Workout Routine for Men over 40
Suman Roy
GoalsBuild Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time53 minutes
Workout TypeFull Body
Days Per Week3
EquipmentBodyweight, Barbell, Squat Rack, Pull up bar, 1 x Dumbbell, Flat Bench, 2 x Dumbbell
Arm Blaster Superset Workout
Suman Roy
GoalsBuild Muscle
ExperienceBeginner (1-2 years)
Time38 minutes
Workout TypeUpper
Days Per Week1
EquipmentBarbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Vertical Bench, 2 x Dumbbell, Incline Bench, Bodyweight, Pull up bar, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Cambered Curl Bar Attachment
Core Workout for Runners
Suman Roy
GoalsAthletic Performance, Gain Strength, Increase Stamina
ExperienceIntermediate (2-3 years)
Time54 minutes
Workout TypeMuscle Group(s)
Days Per Week1
EquipmentBodyweight
Beginner Circuit Training Program for Fat Loss
Suman Roy
GoalsFat Loss, Build Muscle
ExperienceBeginner (1-2 years)
Time68 minutes
Workout TypeFull Body
Days Per Week2
EquipmentBodyweight, 1 x Kettlebell, Pull up bar, 2 x Dumbbell, Jump Rope

See More More Workouts by Suman Roy

More workouts like this

Women's Gain Strength, Men's Gain Strength

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan