6-Day Lower Back Rehabilitation & Strength Program
WORKOUT SUMMARY
Main Goal
Balance and Coordination
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
6 weeks
Days Per Week
6 days/week
Time Per Workout
Mordrate (20-40 min)
Equipment Required
Dumbbells, Resistance Bands, Yoga Mat
Target Gender
Other
A structured 6-day rehabilitation program to improve lower back strength, mobility, and stability.
This program focuses on controlled movements that enhance core and lumbar stability while minimizing strain on the spine. It integrates mobility exercises, gentle strength work, and postural correction to support long-term lower back health.
Day 1: Lumbar Mobility + Core Activation
| Exercise | Sets | Reps |
| cat cow | 3 | 10 reps |
| Bird Dog | 3 | 12-15 |
| Kneeling Back Rotation Stretch | 3 | 10 reps/side |
| Seated Hamstring Stretch | 2 | 20-30 seconds per leg |
| Lying Upper Body Rotation | 3 | 10 reps/side |
| Supine Spinal Twist | 3 | 15-30 sec |
Day 2: Core Strength + Lumbar Stability
| Exercise | Sets | Reps |
| Superman exercise | 3 | 12-15 |
| Side Plank 1 | 3 | 10-20 sec/side |
| arm leg raise | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Bow Yoga Pose | 3 | 20-30 sec |
Day 3: Functional Mobility + Spinal Support
| Exercise | Sets | Reps |
| Standing Toe Touches | 3 | 15-20 sec |
| Dumbbell Good Morning | 3 | 8-12 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Kneeling T Spine Rotation | 3 | 10 reps/side |
| Floor Hyperextension | 3 | 12-15 |
| Swing Gymstick | 3 | 10-12 |
Day 4: Lumbar Endurance + Core Reinforcement
| Exercise | Sets | Reps |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| arm leg raise | 3 | 12-15 |
| Superman exercise | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Bow Yoga Pose | 3 | 20-30 sec |
Day 5: Controlled Movement + Postural Strength
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| Dumbbell Good Morning | 3 | 8-12 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Lying Upper Body Rotation | 3 | 10-12 |
| Standing Toe Touches | 3 | 15-20 sec |
Day 6: Recovery + Flexibility Focus
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Kneeling T Spine Rotation | 3 | 10 |
| Floor Hyperextension | 3 | 12-15 |
| Swing Gymstick | 3 | 10-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
