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Low Back Stability

Low Back Stability

Basic Low Back Mobility Exercises (Seated)

#1– Hands Pressed on Knees (Abdominal Tension)

Place both hands palm down on your knees. Press hands against knees towards the floor. Focus on using your abdominal (tummy) muscles. Hold for 15 to 20 seconds.

Patient Abdominal Tension Position 1
Patient Abdominal Tension Position 2

#2– Hands Pulling on Knees (Back Muscles)

Place hands over front of knee and pull back towards your body. Focus on using the muscles in your back. Hold for 15 to 20 seconds.

Woman doing muscles posture exercises
Woman doing muscles posture exercises 2

#3– Forward Flexion

Place both hands on knees and bend forward at the waist. Try to touch your chest to your legs. Hold for 15 to 20 seconds.

Woman doing forward flexion posture

#4– Back Extension

– Place hands on hips, roll hips and tummy forward and look up at the ceiling. Hold for 15 to 20 seconds.

Woman doing back extension exercises
Woman doing back extension exercises 2

#5– Rotation

Place both hands on the outer part of one leg and use the arms to help rotate or turn you trunk to that side. Repeat on both sides. Hold for 15 to 20 seconds.

Basic Low Back Mobility Exercises (Rotation)
Basic Low Back Mobility Exercises (Rotation)

#6– Side Bending

Place both hands on your hips and lean side to side. Move back and forth several times in each direction for 20 to 30 seconds. Advanced—Lift the arm over your head as you lean from side to side as shown.

Side Bending
Woman doing Side Bending

Side Bending Advanced

Side Bending Advanced
Side Bending Advanced

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