Lower back strains are common and often result from poor posture, sudden movements, or improper lifting techniques. While rest is important in the early stages of recovery, strengthening and stretching exercises play a crucial role in long-term healing and prevention. This 7-day workout plan is designed to reduce pain, restore mobility, and build strength to support your lower back.
Day 1: Gentle Stretching and Mobility
1. Pelvic Tilts
- Lie on your back with knees bent and feet flat on the floor.
- Tighten your abdominal muscles and press your lower back into the ground.
- Hold for 5 seconds, then release.
- Repeat 10 times.
2. Knee-to-Chest Stretch
- Lie on your back and pull one knee towards your chest.
- Hold for 15–30 seconds, then switch legs.
- Repeat 3 times per leg.
3. Cat-Cow Stretch
- Get on all fours with hands under shoulders and knees under hips.
- Arch your back while looking up (Cow pose), then round your back while tucking your chin (Cat pose).
- Repeat for 10 reps.
Day 2: Core Activation
1. Dead Bug
- Lie on your back with arms extended and legs raised at 90 degrees.
- Lower your right arm and left leg simultaneously, then return to the starting position.
- Alternate sides for 10 reps per side.
2. Bird-Dog
- Get on all fours, extend your right arm and left leg simultaneously.
- Hold for 5 seconds, then switch sides.
- Repeat for 10 reps per side.
3. Seated Pelvic Tilts
- Sit on a chair with feet flat.
- Tilt your pelvis forward and backward while keeping your back straight.
- Repeat for 10 reps.
Day 3: Low-Impact Strengthening
1. Glute Bridges
- Lie on your back, knees bent, feet hip-width apart.
- Lift your hips until your body forms a straight line from shoulders to knees.
- Hold for 5 seconds, then lower.
- Repeat for 10 reps.
2. Seated Marches
- Sit upright in a chair, lift one knee towards your chest, then lower.
- Alternate legs for 10 reps per side.
3. Side-Lying Leg Lifts
- Lie on one side, supporting your head with your hand.
- Lift your top leg while keeping it straight, then lower slowly.
- Perform 10 reps per side.
Day 4: Mobility and Flexibility
1. Child’s Pose (Alternative: Kneeling Stretch)
- Sit back on your heels and extend your arms forward.
- Hold for 20–30 seconds.
- Repeat 3 times.
2. Seated Hamstring Stretch
- Sit with one leg extended, reach towards your toes.
- Hold for 20–30 seconds per leg.
3. Standing Hip Circles
- Stand with hands on hips, rotate hips in circles.
- Perform 10 reps in each direction.
Day 5: Core and Back Strengthening
1. Partial Crunches
- Lie on your back, knees bent, feet flat.
- Lift your shoulders slightly off the ground.
- Hold for 2 seconds, then lower.
- Repeat 10 times.
2. Wall Sit
- Lean against a wall, slide down into a squat position.
- Hold for 20–30 seconds.
3. Superman Hold
- Lie face down, extend arms and legs.
- Lift arms and legs slightly off the ground.
- Hold for 5 seconds, then release.
- Repeat for 10 reps.
Day 6: Controlled Movement and Balance
1. Standing Single-Leg Balance
- Stand on one leg, hold for 20 seconds.
- Switch legs.
- Repeat 3 times per side.
2. Seated Row with Resistance Band
- Sit with legs extended, wrap a resistance band around your feet.
- Pull the band towards you, squeezing your shoulder blades together.
- Perform 10 reps.
3. Step-Ups
- Step onto a low bench or sturdy surface, then step down.
- Perform 10 reps per leg.
Day 7: Recovery and Maintenance
1. Supine Spinal Twist
- Lie on your back, bring one knee across your body.
- Hold for 20–30 seconds.
- Repeat on the other side.
2. Deep Breathing with Diaphragmatic Engagement
- Sit or lie down, inhale deeply into your diaphragm.
- Exhale slowly.
- Repeat for 5 minutes.
3. Walking
- Take a 20-minute walk at a comfortable pace.
Final Thoughts
This structured 7-day plan offers progressive healing and strengthening of the lower back. Consistency is key to long-term relief and injury prevention. Always listen to your body and adjust exercises as needed. If pain persists, consult a healthcare professional.