Lower Back Exercises

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By: Jenna Federici, Azsanai Jones, Fredrika Chase, Kyle Glazer, Kayvon Alizadeh

Core Exercises for Low Back Stabilization

  • For the starting position, lay on your back with knees and hips bent and feet flat on the ground.
  • Contract your abdominal muscles by drawing your abdomen in.
  • Exercise should not cause pain or discomfort but you may experience fatigue

Sahrmann Exercises


Sahrmann Lower Abdominal- Level 1

  • Start with knees bent, on flat surface
  • Tighten your abdomen
  • Lift first leg to 90 degree hip flexion , then lift the other leg to the same heigh
  • Try not to arch your back
  • Lower first leg down slowly, then lower the other leg

 

 


Sahrmann Lower Abdominal- Level 2

  • Start with knees bent, on flat surface
  • Tighten your abdominals
  • Lift first leg to 90 degree hip flexion , then lift the other leg to the same height
  • Lower heal to touch the table, then slide foot along the table until your leg is straight, return to 90 degree position
  • Repeat with second leg
  • When finished return one leg at a time to the starting position

 

 


Sahrmann Lower Abdominal- Level 3

  • Start with knees bent, on flat surface
  • Tighten your abdominals
  • Lift both legs to 90 degree hip flexion
  • Lower one leg so that its elevated just above the table, then straighten out leg, then return to 90 degree position
  • Repeat for second leg
  • When finished return both legs to the starting position

 

 


Sahrmann Lower Abdominal- Level 4

  • Start with both knees straight, with heels touching the surface
  • Tighten your abdominals
  • Slide your heels towards you to allow your knees to bend
  • Make sure to not let your back arch
  • When finished slide your legs back to the starting position

 

 


Sahrmann Lower Abdominal- Level 5

  • Start with both knees straight
  • Tighten your abdominals
  • Bring you hips to a 90 degree bed so that legs are straight in the air
  • Slowly lowe your legs down toward the surface being sure to not let your back arch
  • When finished slide your legs back to the starting position

 

 


Glute Bridge Progression

Standard Bridge

  • Both feet flat on the surface
  • Tighten your abdominals
  • Tighten your glutes and push your hips to the ceiling
  • Make sure not to arch your back

 

 


Bridge With Single Leg

  • Start with 1 leg straight and the other foot flat on the surface
  • Tighten your adbominals
  • Lift straight leg up to even level with bent knee, making sure to keep back from arching

 

 


Bridge with Alternating Kicks

  • Both feet flat on surface
  • Tighten Abdominals
  • Straighten 1 leg at a time and kick up, alternating each leg
  • Make sure to keep your back from arching

 

 


 

Bridge on Foam With Single Leg Raise

  • Start with 1 leg straight and the other foot flat on the foam pad
  • Tighten your adbominals
  • Lift straight leg up to even level with bent knee, making sure to keep back from arching

 

 


Bridge on Stability Disc

  • Place both feet flat on the stability disk
  • Tighten your abdominals
  • Tighten your glutes and push your hips to the ceiling
  • Make sure not to arch your back

 

 


Click the link below for a printout of the exercises with verbal cues

Lower Back Exercise Program

For more abdominal strength exercises and information, schedule an appointment with us:
CALL: (443)-213-0395 or
E-mail us at: DAVE@IMPACT-Fellowship.com