lumbar stabilisation

Exercise Program

Lumbar Stabilisation Rehabilitation

Brisbane Private Hospital, 259 Wickham Terrace, Spring Hill, QLD,4000

Lie on back with legs bent and feet together. Place your fingers on the lower abdomen as shown by the Physiotherapist. This will help you feel the contraction of the deep Transversus Abdominis ( stabilizer) muscle.Facilitate this contraction by pulling up and in with the pelvic floor muscles. You should feel a pulling sensation low in groin. Do not allow back to arch off floor (give into extension). Do not allow back to flatten too hard onto floor or let the stomach bulge forward (give into flexion). Hold and sustain a consistant contraction with minimal effort.Do not hold your breath.Hold for 10 secs.

Repeat 10 times.

Lie on the back with one leg bent and the heel beside the straight knee.The back should be flat and the pelvis should be level without any twist.

Activate Transversus Abdominis to keep the back flat and slowly let the bent knee lower out to the side. Do not let the pelvis twist or rotate at all. ONLY move the leg as far as the flat back and level pelvis allow. Slowly return to the start postion maintaining control of the pelvis during the return.

Repeat 10 times. L R

Lie on the back with both legs bent and the feet together.

Initiate the activation of the transverse abdominals and SUSTAIN this contraction. Bring the opposite knee and hand together and push against each other with light resistance. Do not allow any give of the back or pelvis. Hold and sustain a consistant contraction with minimal effort. Hold for 10 secs.


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Lie on the back with both legs bent and the feet together.

ACTION: Initiate the activation of the transverse abdominals and SUSTAIN this contraction. Bring the opposite knee and hand together and push against each other with light resistance and while maintaining this pressure slowly lift second foot off the floor. Do not allow any give of the back or pelvis. Hold and sustain a consistant contraction with minimal effort. Hold for 10 secs.


Lie on your side with your knees bent.Initiate the activation of Transversus Abdominis.Tighten your buttocks. Lift your top knee as far as you can, without letting your pelvis rotate forward or back. Keep your feet together and back straight during the exercise.

Repeat 10 times.

Lying on your back with knees bent.

Initiate the activation of Transversus Abdominis. Squeeze your buttocks together and lift your bottom off the floor. Hold 5 seconds. Return to starting position.

Repeat 10-15 times.

Lying on your back with knees bent.Initiate the activation of Transversus Abdominis, then squeeze the buttocks to lock the back flat and keep the pelvis level.keeping the back controlled, lift the pelvis just clear of the floor. Do not let the back arch or sag. Shift the weight onto one leg and slowly lift the other off the floor without side shifting the pelvis excessively or twisting the pelvis at all.Hold 5-10 seconds. Slowly return to the start position with control.Alternate legs.

Repeat 10 times



Lying on your back with arms crossed on your chest.

Tighten your stomach muscles and lift your head and shoulders off thefloor.Hold for 3 seconds, do not hold your breath.Then lower but do not relax head and shoulders back on the bed, maintain abdominal tension.

Repeat 10 times.

Lie on back with knees bent and feet on floor. Place ball on abdomen andhold with both hands.Use hands to roll ball up to top of knees. Tuck chin toward chest and lift head and shoulders off the floor. Lower to start. Repeat.Exhale while lifting, inhale while lowering.Hold 3 Seconds.

Repeat 3-10 Times

Crawling position.Initiate the activation of Transversus Abdominis.Lift opposite arm and leg to horizontal position. Hold 5 - 10 secs. Try to keep your body still.

Repeat 10 times.

Kneel behind ball. Rest trunk over ball and put hands on floor undershoulders.Raise one arm and opposite leg squeezing the buttocks as, leg lifts off floor. Return to start. Alternate to other side. Add weights to ankles or wrists as instructed.Inhale as leg lifts, exhale as leg lowers.Stay within pain free range. Avoid arching back by keeping hips an ball with face parallel to floor.Hold 3 Seconds.Repeat 3 times

Lie face down.

Initiate activation of Transversus Abdominis and keep your neck and back straight, hips just higher than shoulders.Support your body weight on your forearms and toes.Hold 5-15 seconds. Rest 15 seconds.

Repeat 3 times.



Lie on your side with your legs straight. Initiate activation of Transversus Abdominis and keep your neck and backstraight.Support your body weight on your forearm and feet.Hold 5-15 seconds. Rest 15 seconds.

Repeat 3 times.

Stand in front of a 20 - 40 cm step.

Step up 10 times with one leg leading and then lift the other knee high as leading leg straightens on the step.

Repeat with other leg leading.

Sit correctly on the ball in optimal posture.Focus on tensing Transversus Abdominis, buttocks, thighs and shoulder blades.Sit for 60 seconds with all areas contracted.

Sit correctly on ball in optimal posture. Position arms out to side or as desired.Lift one knee up. Repeat with other leg. Alternate sides.

Repeat over a 60 second period.

Sit correctly on the ball in optimal posture. Lift straight arms forward to shoulder level. Keep feet planted on floor and knees forward.Swing arms around behind body as far as possible allowing trunk, shoulders and head to turn in the same direction. Return to start and repeat, in other direction. Ball should remain almost still during movement. Hold weights in hands as instructed.Inhale on twist, exhale on return.

Perform for a 60 second period.



Stand holding a ball in your hands.

Take a step forward and bend your knees. At the same time turn your upper body towards the leg in front. Return to the starting position.

Repeat 10 times.

Stand with feet hip-width apart. Hold ball in front with elbows flexed at 90 degree angle. Tighten abdominal muscles to stabilize spine.Lift ball over head toward ceiling. Lower to start. Repeat.Inhale while lifting, exhale while lowering.

Repeat for a 60 second period.

Keeping spine in optimal posture, push ball forward until arms are straightwhile bending knees and hips to counterbalance weight. Tightenabdominal muscles to stabilize hips.Hold squatting position and lift ball overhead and return. Hold, lower ball in front. Repeat or return to start. Repeat.Inhale as ball is pushed forward, exhale as ball returns.

Repeat for 60 second period.

Stand with feet hip-width apart. Hold ball in front with elbows extended.Tighten abdominal muscles to stabilize hips.Keeping trunk still, move ball to one side of body allowing weight to shift to that leg and other heel to come off floor. Return to center. Alternate toother side. Repeat.Inhale as ball moves to side, exhale as ball returns to center.

Repeat for 60 second period.

Stand on cushion or a balance disc.

Maintain good posture, tense abdominals, balance on one leg.

Hold for 3-10 second periods.



lumbar stabilisation

Health & Medicine