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  • Writer's pictureDr. Lucas Marchand

Effective Lower Back Rehab: A Step-by-Step Guide


Lower back pain can be a debilitating issue, affecting your daily life and limiting your mobility. Effective rehabilitation requires a strategic approach with specific exercises at various stages to ensure a safe and successful recovery. Here’s a comprehensive guide to help you rehab your lower back safely and effectively.

Stage 1: Neuromuscular Control

Mindful Muscle Activation

The first stage of lower back rehab focuses on mindful muscle activation and improving neuromuscular control. This involves exercises that help you become aware of and control your muscle movements.

Key Exercises:

  1. Pelvic Tilts: Lie on your back with your knees bent. Gently tilt your pelvis upward, flattening your lower back against the floor, then release.

  2. Cat-Camel Stretches: Get on all fours, arch your back (like a cat), then slowly dip it down (like a camel). This helps increase flexibility and control.

  3. Bird-Dog Exercises: On all fours, extend one arm and the opposite leg simultaneously, then switch sides. This exercise enhances balance and core stability.

These exercises are designed to engage and activate the muscles around your lower back, setting a solid foundation for the next stages of rehab.

Stage 2: Pain-Free Strength

Gradual Strength Building

Once you’ve established neuromuscular control, the next step is to gradually build strength while ensuring the exercises remain pain-free. This stage focuses on increasing the intensity of your workouts to restore strength and range of motion.

Key Exercises:

  1. Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes, then lower back down.

  1. Hip Hinges: Stand with your feet hip-width apart. Bend at the hips while keeping your back straight, then return to the starting position. This movement targets the hamstrings and lower back.

  2. Partial Squats: Stand with your feet shoulder-width apart. Lower your body into a squat position, going only halfway down, then return to standing. This helps build leg and core strength.

  3. Here area few more exercises:

By gradually increasing the intensity, these exercises help restore your strength and improve your range of motion without causing pain.

Stage 3: Neuromuscular Control with Speed

Dynamic Movements and Balance Drills

The final stage of lower back rehab involves incorporating speed and dynamic movements to enhance neuromuscular control and adapt to real-life activities. This stage includes controlled plyometrics and balance drills.

Key Exercises:

  1. Step-Ups: Step onto a sturdy platform with one foot, then bring the other foot up to meet it. Step back down and repeat. This exercise improves balance and leg strength.

  2. Gentle Hops: Perform small hops in place or over a line, focusing on controlled landings to reduce impact on the lower back.

  3. Controlled Jumps: Jump up and down with minimal impact, maintaining control throughout the movement. This helps build explosive strength and coordination.

  4. Balance Drills on Unstable Surfaces: Use a balance board or cushion to perform exercises like single-leg stands or gentle squats. These drills enhance balance and stability.

Incorporating these dynamic movements and balance drills helps your body adapt to different speeds and motions, preparing you for everyday activities and sports.


By following these three stages—neuromuscular control, pain-free strength, and neuromuscular control with speed—you can effectively rehab your lower back. Remember to progress gradually, listen to your body, and consult with a healthcare professional if needed. With dedication and the right exercises, you can achieve a pain-free and strong lower back.

Have a wonderful week,

Dr. Lucas Marchand

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