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Back · Pain relief

Lumbar Spine Uprighting

Lumbar spine uprighting, 3 sets, 8 repetitions, hold 5 seconds in the end position

Illustration of the Lumbar Spine Uprighting exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Hold: 5 seconds in the end position

Description: Standing or sitting, begin with a neutral spine and a stable pelvis. Gently activate your abdominal muscles to straighten your lower back without excessive arching, and hold this controlled posture for 5 seconds.

Tips: Keep the pelvis still and avoid compensations such as excessive tilting or neck tension. Breathe calmly during the exercise.

Progression: Once you have good control, gradually increase the hold time up to 10 seconds.

At a glance

Goal
Pain relief
Level
Beginner
Equipment
none
Starting position
Standing or sitting, neutral spine, stable pelvis
Clinical goal
Improve motor control and stability in the lumbar region
Also known as
Lumbar spine uprighting, Lumbar postural control, Lumbar spine stabilization

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.