Back Rehabilitation Fitness Program

Target Audience:

Individuals with mild to moderate back pain or those seeking to strengthen their back muscles for injury prevention and better back health.

Frequency:

Optimally I recommend performing this program 3 times a week on non-consecutive days (e.g., Monday, Wednesday, Friday).

Warm-Up:

We begin each session with a 5–10-minute warm-up by performing light cardio exercises like brisk walking or stationary cycling to increase blood flow and warm up your muscles.

1. Cat-Cow Stretch:

• Sets: 2 sets
• Repetitions: 10 repetitions for each movement
• Description: Start on your hands and knees in a tabletop position. Inhale, arch your back, and lift your head and tailbone for the "Cow" position. Exhale, round your back, and tuck your chin for the "Cat" position. Alternate between the two movements for the prescribed repetitions.

2. Bird Dog:

• Sets: 2 sets
• Repetitions: 10 repetitions on each side
• Description: Begin on your hands and knees in a tabletop position. Extend your right arm forward while simultaneously extending your left leg backward. Keep your core engaged for stability. Return to the starting position and switch sides.

3. Bridge:

• Sets: 3 sets
• Repetitions: 12 repetitions
• Description: Lie on your back with your knees bent and feet flat on the floor. Place your hands by your sides. Press through your heels and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for a moment and then lower your hips back down.

4. Superman:

• Sets: 3 sets
• Repetitions: 12 repetitions
• Description: Lie face down on the floor with your arms extended in front of you. Simultaneously lift your arms, chest, and legs off the ground while squeezing your glutes and lower back. Hold for a moment at the top and then lower back down.

5. Seated Row with Resistance Band:

• Sets: 3 sets
• Repetitions: 12 repetitions
• Description: Sit with your legs extended in front of you, loop a resistance band around your feet, and hold the ends with both hands. Keeping your back straight, pull the band towards your chest, squeezing your shoulder blades together. Slowly release back to the starting position.

Cooldown:

We finish each session with a 5-to-10-minute cooldown with a focus on stretching the back and other major muscle groups involved in the workout.

Adding these durations together, the entire back rehabilitation fitness program should take around 45 to 60 minutes.