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Lower / Mid-Back Strengthening — General
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Disclaimer: If you have active pain or are in rehab, only do this after your doctor or physical therapist clears you. These exercises work around pain; they do not treat or diagnose injuries.
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Quick notes: Do these 2–3×/week for ~4 weeks. Use a variation that makes the last reps challenging but controlled—keep 1–2 reps in the tank. Rest ~60–120s between sets. Never push into sharp pain.
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Exercise (click for demo)Plane of MotionSetsReps / HoldRestNotesRegressions / Progressions
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McGill Curl-Up (Phase 1)Anti-Extension Core2–38–12 (slow)60–120sOne knee bent, one straight; brace gently and lift head/shoulders a few inches without rounding the low back.Regression: hands under low back, smaller lift. Progression: longer pause at top (2–3s) or Phase 2.
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Side Plank (Knees or Feet)Anti‑Lateral Flexion2–320–45s / side60–120sBody in a straight line; keep ribs down and hips high.Regression: knees bent short side plank. Progression: straight‑leg or top‑leg raise.
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Bird DogAnti‑Rotation / Anti‑Extension2–38–10 / side (2s pause)60–120sReach long through heel and opposite hand; keep hips/low back level and still.Regression: lift just arm or just leg. Progression: longer pause or add small ankle weight.
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Seated Good MorningHinge Pattern (Posterior Chain)2–38–1260–120sSit tall on bench/chair, feet wide; hinge forward from hips with a neutral back, then return tall.Regression: cross arms on chest and use small range. Progression: hold light weight or pause 2–3s near end‑range.
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Thoracic Extension over Foam RollerThoracic Extension (Mobility)1–25–8 slow reps—Support mid‑back on roller; extend over it gently, breathing slowly. Avoid neck cranking.Regression: smaller range. Progression: arms overhead or add a small weight at chest.
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Quadruped Thoracic RotationThoracic Rotation (Mobility)1–26–10 / side—On hands/knees; rotate through mid‑back, keep low back/pelvis quiet.Regression: smaller range. Progression: add brief end‑range pause (2–3s).
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Reminder:
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Never push into sharp pain; choose an easier version or smaller range if something hurts.
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Safety tips:
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• Stop any exercise that causes sharp pain. Choose an easier version, reduce the range, or rest.
• Breathe. Move slow and with control. Quality over quantity.
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