At home workout series from Shirley Ryan AbilityLab


At Home Workout: Lower Back


This exercise routine entails general core strengthening and low back mobility for any population capable of independently laying down on a surface and getting into the supine, quadruped, and prone positions. The goal of this routine is to consciously activate deep core musculature, stretch the lower back and hips, and increase spine and hip mobility.

These exercises will help decrease lower back stiffness and increase core strength allowing you to move more freely and with less pain.

Tips & Modifications


  • If at any time you feel pain, stop the exercise, re-establish your posture, squeeze your abdomen and try the exercise again. If you continue to feel pain skip the exercise completely.
  • Start with smaller ranges of motion and increase the range of motion with each repetition. It is ok to feel slight discomfort with muscle stretching, but you should not feel sharp pains.
  • If you cannot get down on the floor, try doing the exercises on a bed or raised surface you can more easily get on and off from.
  • If you have hemiparesis try each exercise one limb at a time starting with your non-affected limb first followed by a set with your affected limb. While in the quadruped position try to put as much weight on your affected side as possible.

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