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152
Workout

Lower back: strengthening and relief

~10 min.
~120 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
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
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
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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