Lower Back Strength & Mobility Program
Scope Sports Injury & Exercise Clinic
The lower back program will help you improve your mobility, strength and most importantly your confidence in the lower back. This program is perfect for those who are recovering from a back pain flare up, have had recurrent back issues or who are wanting to improve their overall lower back strength.
This is a 10 week, 3 day per week program with each session taking roughly 30-45 minutes.
We cover hip and spine mobility strategies, strengthening of the local muscles such as the glutes, back and core as well as including functional exercises such as hinges, squats and upper body work.
The program is simple to execute and will help you develop deep strength through progressively overloading the key exercises and movements over the 10 weeks.
It can be used as its own program or it can be used in addition to a current program you are using.
These exercises are what we use everyday in clinic to help those with chronic and recurrent lower back pain regain their function and get back doing what they love.
A1
Scorpion 1
2 x 0:30
A2
Kneeling hinge flow
2 x 0:30
A3
Squat To Crawl
2 x 0:45
B
Side Lying Hip Abduction Options
3 x 8
C
Barbell Glute Bridge
3 x 8 @ 6
D
Palms Up Bent Over Row
3 x 8 @ 6
E
Shoulder Tap
3 x 0:30
F1
Supine Glute Stretch
2 x 0:30
F2
Seated Hamstring Stretch
2 x 0:30
F3
cobra stretch
2 x 0:30
A1
Adductor Rock
2 x 0:30
A2
Cat Stretch
2 x 0:30
A3
Inchworm
2 x 0:45
B
Skydiver
3 x 8 @ 3
C
Barbell RDL
3 x 8 @ 6
D
Dumbell Prone Pull
3 x 5 @ 0:10
E
Tall Kneeling Palloff Press
3 x 10
Conditioning
F
Prayer Glute Book Opener Cool Down
3 Rounds of 30s holds; 1: Prayer Stretch 2: Glute Stretch 3: Thoracic Book Opener Stretch
A1
Overhead Squat Mobility Drill
2 x 0:30
A2
Hinge To Squat Flow
2 x 0:30
A3
Thread The Needle with foam roller
2 x 0:20
B
Hamstring Bridge (Bilateral)
3 x 3 @ 15
C
Good Morning
3 x 8 @ 6
D
Inverted Row
3 x 8
E
Dead Bug With Ball
3 x 10
Cool Down
F
Cool Down Incline Bench Glute Stretch Wall Hamstring Stretch Prayer Stretch
2 x 30-60s holds. Incline Bench Glute Stretch Wall Hamstring Stretch Prayer Stretch
Dan Rothenberg
Dan is a Sports Chiro as well as a Strength & Conditioning Coach who brings together both clinical knowledge and exercise science to help those with pain return to their best.
Rebuild a strong and resillient back that you can rely on in life and in the gym!
Get Lower Back Strength & Mobility Program
Rodney
Masters Olympic Weightlifter/Crossfitter
Verified Athlete"After 10 days struggling to walk after being hospitalized with back pain and being told I will never lift again, I am back at National level weightlifting, can do handstand push ups, muscle ups and breaking records on the platform"
Lucy
Professional Netball Umpire
Verified Athlete"After 4 years of persistent lower back and hip pain that force me out of umpiring, I have finally returned to the professional leagues without any pain and feeling stronger and fitter then ever!"
