Introduction: Active Muscular Armor
Your paraspinal and abdominal core muscles form an internal corset that takes over shock absorption from your spinal discs. These 7 evidence-based exercises build lasting lumbar strength.
Exercise 1: Pelvic Tilts
Gentle activation of deep abdominals to mobilize the lumbar spine and restore neutral pelvic alignment.
Exercise 2: Bird-Dog
A foundational core endurance drill that strengthens the multifidus and gluteus maximus without placing compressive load on the lumbar spine.
Exercise 3: Glute Bridges
Reactivating the gluteal muscles to prevent lumbar hyperextension during standing and walking.
Exercise 4: Prone McKenzie Extensions
Gentle spinal extension to promote centralization of disc pressure and restore lumbar lordosis.
Exercise 5: Side Plank Progression
Building lateral core stiffness to protect the spine against dangerous rotational shear forces.
Exercise 6: Cat-Camel Spinal Mobilization
Rhythmic fluid movement through flexion and extension to circulate synovial fluid and relieve morning stiffness.
Exercise 7: Dead Bug
Safe anterior core conditioning maintaining a flat, neutral spine against gravity.
When to Contact Us
Book a home physiotherapy visit with Aries PhysioCare to master proper exercise form with personalized therapist guidance.
