#1Beginner
Walking
walking to step firme durante 5 minutes. Braceando the arms enérgicamente.
View detailsTherapeutic exercises for low back pain – beginner
therapeuticBeginnerAllUpdated 27/02/2026
Goal
Improve mobility, strength and pain control in the affected area. Beginner workout focused on therapeutic exercise pain lower back. Work within a comfortable range and increase intensity only when your response is good. If you are in an acute phase or have a diagnosed condition, follow your physiotherapist’s guidance. Keep your breathing controlled and adjust training volume and intensity to how you feel.
Workout plan
#2Beginner
Half squat with stability ball
3 sets12 repsin su defecto, wind one manta or towel grande, for que nos ayude to deslizar by the wall.
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#4Advanced
Rotation lower back lying
4 sets12 repsMantén fija one leg, mientras the other leg rota up to tocar the floor and vuelve to the position inicial. 2 series/side
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#6Beginner
Crunches
3 sets12 repsEleva ligeramente the neck, without que the area upper back llegue to despegarse of the floor. Tiempo espiratorio mientras contraes
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#7Beginner
Pelvic raise lying supine feet supported
3 sets12 repsEleva ligeramente the pelvis, without que the area upper back llegue to despegarse of the floor. Tiempo espiratorio mientras contraes
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#9Beginner
Activation multifidus in pronation
work of concienciación. NOTA the contraction of the musculatura deep lower back mientras mueves the knees lentamente
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Stretch lower back in rotation
Mantén each stretch 10-15 segundos. Repite 5 veces each stretch.
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#11Beginner
Stretch of glute and hamstring
Mantén each stretch 10-15 segundos. Repite 5 veces each stretch.
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#12Beginner
Stretch of glute
Mantén each stretch 10-15 segundos. Repite 5 veces each stretch.
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