Low Back/Lumbar Stabilization Exercises

Leg-Lowering Exercise:

  • Lying on back, knees bent
  • Lift bottom, keep hips level
  • Lift up LEFT foot, knee still bent
  • Tighten belly
  • Straighten left knee, lower leg to level of hips
  • Bend left knee again
  • Repeat with RIGHT leg
  • Alternate, total of 10

Resisting Knees Rolling Out:

  • Lying on back, knees bent
  • Theraband around legs, above knees
  • Tighten belly, push outward against resistance
  • Hold for count of 5
  • Relax
  • Do again, total of 10 times

Resisting Knees Rolling In:

  • Lying on back, knees bent
  • 7 to 9” ball between legs, above knees
  • Tighten belly, push inward against resistance
  • Hold for count of 5
  • Relax
  • Do again, total of 10 times

Superman:

  • Lying on belly, arms outstretched over head
  • Lift head ,arms, and legs
  • Hold for count of 5
  • Relax
  • Lift right arm, left leg, head
  • Hold for count of 5
  • Relax
  • Lift left arm, right leg, head
  • Relax
  • Repeat this sequence total of 3 times
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