Lumbar stabilization is the process of strengthening the muscles in the lower back to help prevent injury and improve function. The muscles in the lower back work together to support the spine and help it move. When these muscles are weak, they can be more susceptible to injury. Lumbar stabilization exercises can help to strengthen these muscles and make them more resilient to injury.

Woman doing basic lumbar stabilization exercises.
Stabilization exercises can keep your body strong.

Why do Lumbar Stabilization Exercises?

The goal of lumbar stabilization is to help reduce pain and improve the function of the lower back by improving the muscular support of the spine. To strengthen your core, there are many different types of lumbar stabilization exercises. Some common exercises include:

Pelvic Tilts

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Relax your body and take a few deep breaths.
  3. Slowly and gently tilt your pelvis back and forth, pressing your lower back into the floor and then arching your back slightly away from the floor.
  4. Repeat this motion, focusing on using your lower abdominal muscles to initiate the movement.
  5. You can also do a variation of pelvic tilts by holding the tilted position for a few seconds before returning to the neutral position.
  6. Repeat for a set of 10-15 repetitions, or as recommended by your healthcare provider or physical therapist.

It is important to remember to perform pelvic tilts slowly and with control, without using momentum or forcing the movement. If you experience any pain or discomfort during the exercise, stop and consult with a healthcare provider or physical therapist.

Supine Bridge

The supine bridge, also known as the hip bridge or glute bridge, is an exercise that targets the gluteal muscles and lower back muscles. Here are the steps to perform a supine bridge:

  1. Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
  2. Place your arms at your sides, palms facing down.
  3. Engage your core and gluteal muscles and slowly lift your hips off the ground, pressing your feet into the floor.
  4. Continue to lift until your body forms a straight line from your shoulders to your knees.
  5. Hold the position for a few seconds, then slowly lower your hips back down to the ground.
  6. Repeat for a set of 10-15 repetitions, or as recommended by your healthcare provider or physical therapist.

Tips:

  • Keep your feet and knees aligned and avoid letting your knees splay outwards or inwards.
  • Avoid overextending your back, and focus on using your gluteal and abdominal muscles to lift your hips.
  • As you get stronger, you can progress the exercise by holding a weight on your hips or performing single-leg variations.

Remember to breathe throughout the exercise.

Wall Sits

Wall sits are a lower body exercise that primarily target the quadriceps muscles. Here are the steps to perform a wall sit:

  1. Stand with your back against a wall, with your feet shoulder-width apart and about 1-2 feet away from the wall.
  2. Slowly slide your back down the wall, bending your knees and lowering your body until your thighs are parallel to the floor.
  3. Make sure your knees are directly above your ankles, and your back is flat against the wall.
  4. Hold this position for 30-60 seconds, or as long as you can tolerate.
  5. Slowly slide back up the wall to return to the starting position.
  6. Repeat for a set of 10-15 repetitions, or as recommended by your healthcare provider or physical therapist.

Tips:

  • Keep your feet flat on the ground and your weight in your heels.
  • Avoid letting your knees extend past your toes or collapse inward.
  • Engage your core muscles and keep your back flat against the wall.
  • If you experience any pain or discomfort, stop and consult with a healthcare provider or physical therapist.

Wall sits can be modified by holding a weight or performing single-leg variations to increase the challenge.

Getting Help with Lumbar Stabilization

Lumbar stabilization exercises can be a helpful way to prevent injury and improve your quality of life. These exercises can be done at home or in a gym. However, it is important to note that lumbar stabilization exercises may not be appropriate for everyone and should be discussed with a healthcare professional or physical therapist before starting any new exercise program.

Contact STARS Physical Therapy to discuss lumbar exercises that can help you.

Additional Resources

Related articles:

Physiotherapist assisting young caucasian woman with exercise wiPhysical Therapy for Chronic Pain The Most Effective Exercises for Weight Loss Exercise is a ‘Miracle Drug’ Exercises to Help Knee Pain