13-Part Lower Back Exercise Manual

Step-by-Step Lower Back Exercise Manual

1. Double Up in Reverse of Sitting

• Train your back to resist flexion and embrace it.
• Focus on strength and flexibility inside and outside of your hips.
• Train the front and sides of your lower spine.

2. Stretch and Strengthen Shoulders and Back

• Strengthen the shoulders and the area between them.
• Ensure spinal erectors are stronger than the norm.

3. Hip Flexor Strengthening

• Use mats or couch cushions to support your hips.
• Start with hands on hips and gradually progress to hands-free.
• Focus on building strength and flexibility in the hip flexors.

4. Resisting Back Rounding

• Strengthen your back to resist rounding.
• Use exercises to maintain mobility in case of rounding.

5. Leg Strengthening and Stretching

• Incorporate exercises like the ATG split squat and deadlift.
• Focus on stretching and strengthening the legs.

6. Elephant Walk Exercise

• Perform one to two sets twice a week.
• Focus on strengthening the sides of your lower spine.

7. Post-Leg Day Stretch Routine

• Include exercises like the couch stretch, Elephant Walk, parap foris push-up, and standing pancake pulse.
• Perform one or two rounds of these exercises.

8. Hip Flexor and Quadratus Lumborum Strengthening

• Strengthen the hip flexors and quadratus lumborum to maintain balance.
• Perform two sets of 10-12 reps once a week.

9. Trap Muscles Strengthening

• Strengthen the trap muscles to improve posture.
• Perform two sets of pullovers and trap three raises.

10. Shoulder Strengthening

• Focus on strengthening the shoulders to counteract modern life posture.
• Include exercises like ATG-style push-ups and dumbbell pressing.

11. Spinal Erectors Strengthening

• Strengthen the spinal erectors to support the lower back.
• Perform single-leg exercises with maximum weight for challenge.

12. Balanced Exercise Routine

• Combine single-leg and double-leg exercises for balance.
• Aim for a well-rounded approach to exercise.

13. Consistency and Progression

• Start with bodyweight exercises and progress gradually.
• Focus on building strength, flexibility, and balance throughout the body.

By following these steps and incorporating the recommended exercises into your routine, you can work towards improving the strength, flexibility, and overall health of your lower back and body. Remember to listen to your body, start slowly, and gradually increase intensity as you progress.