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152
Workout

Lower back: strengthening and relief

~53 min.
~636 kcal
⁉️ Comments

Pain and fatigue in the lower back are among the most common complaints for people with sedentary jobs, as well as for those who train with axial loading: barbells, dumbbells, and machines. The cause is almost always the same — weak stabilizer muscles of the spine and hips that fail to maintain a neutral position under load and at rest.

This workout is built on two principles: first, we gently decompress the lower back through flexibility and mobility work, then we purposefully strengthen the deep back muscles, glutes, and core — everything that keeps the spine in a safe position. FISIO loops allow you to perform exercises without axial loading: you control the effort with your body angle rather than the weight on your shoulders.

  • Suitable for chronic lower back fatigue, a sedentary lifestyle, and during recovery periods after training.
  • Difficulty level — intermediate: the exercises are accessible without special training but require attention to technique.
  • Perform movements smoothly, without jerking. If you feel acute pain — stop and consult a specialist.

The workout will take 35–50 minutes. Two to three sessions per week is enough to notice a real change in how you feel and in your mobility after 3–4 weeks.

Warm up
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Sumo squat
1
Level: 2
R1
10
Sumo squat
1
Level: 2
R2
10
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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