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Lie on your stomach with hands under shoulders. Gently press up through your hands, lifting your chest while keeping hips on the floor. Feel a stretch in your stomach. Hold briefly, then lower slowly. Repeat gently without causing pain.

Hold: 30 seconds

Rest: 10 seconds

Sets: 2

Frequency: 3 times daily

Time: 2 weeks

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Lie on your back with your knees bent and feet flat. Gently let both knees fall to one side, keeping your shoulders down. You’ll feel a stretch through your lower back and sides. Alternate sides slowly.

Hold: 30 seconds

Rest: 10 Seconds

Sets: 2

Frequency 3 times daily

Time: 2 weeks

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Lie on your back with knees bent and feet flat, then lifting your hips to form a straight line from shoulders to knees. Hold this position to engage the glutes, lower back, and core muscles.

Hold: 10 sec

Rest: 10 sec

Sets: 3x

Frequency 3 x daily

Time: 2 weeks

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Stand tall with feet shoulder-width apart, holding a cable or band with both hands at chest height. Extend your arms straight out and hold steady, resisting the pull to rotate. Keep your hips square and core tight throughout.

Hold: 10 sec

Rest: 10 Sec

Sets: 3x

Frequency: 3 x daily

Time: 2 weeks

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Lie on your side with a pillow under your head, hips and knees slightly bent, and arms straight out in front of you (hands together like you’re clapping) Slowly open the top arm and roll it backward, reaching toward the floor behind you. Keep your hips stacked and head supported.

Hold: 30 seconds in the open (rotated) position

Rest: 10 seconds

Sets: 2

Frequency: 3 times daily

Time: 2 weeks

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Lie on your back with hips and knees bent at 90 degrees, feet off the floor. Gently draw your belly button toward your spine to activate your deep core. Keep your low back neutral and ribs down. Hold this position while breathing steadily, focusing on control and core engagement without movement.

Sets/Reps: 2–3 sets of 10 reps

Rest: 30 seconds between sets

Frequency (per day): 2–3 times daily

Time: 2 weeks

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Start in quadruped (on hands and knees), Place your right hand behind your head (elbow bent). Slowly rotate your upper body to the right, lifting your elbow toward the ceiling, extending your spine as you rotate.

Hold at the top of the stretch, then return to neutral. Repeat on the left side.

Hold: 30 seconds per side

Rest: 10 seconds

Sets: 2

Frequency: 3 times daily

Time: 2 weeks

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Dynamic Stabilization Exercise

Start in a forearm plank with feet together. Jump both feet outward wide, then back to center, keeping core tight and hips level. Repeat rapidly while maintaining plank form.

3 Sets, 30 seconds per set

Rest: 45 seconds

Frequency: 3 times a week, every other day

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Plyometric Exercise

Stand with feet apart, holding a light ball. Raise the ball overhead. Rotate your trunk slightly and slam the ball diagonally down to one side. Catch or retrieve the ball and repeat to the opposite side.

Reps: 10 per side

Sets: 2–3

Rest: 30–60 seconds

Frequency: 2–3 times/week

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Sit upright on a chair with feet flat on the floor. Raise your right arm overhead and gently reach up and across toward the left side (like reaching for something on the top shelf behind you). Return to center, then repeat with the left arm reaching across to the right.

Hold: 30 seconds per side

Rest: 10 seconds

Sets: 2

Frequency: 3 times daily

Time: 2 weeks

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In prone bird dog, lie on your stomach and slowly lift opposite arm and leg, keeping them straight. Make sure to activate your TVA with the draw-in maneuver and apply abdominal bracing to protect your back and improve stability.

Sets: 3

Reps: 10

Rest between sets: 10 seconds

Frequency: 3 times a week

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The standing twist with weight strengthens your core and obliques. Hold a weight with both hands, feet shoulder-width apart. Rotate your torso slowly from side to side, keeping hips stable. Engage your abs to control the movement and avoid momentum.

Sets: 3

Reps: 8

Rest: 15 seconds between set

Frequency: 3 times a week

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Sorensen Test(Back Extensor Endurance Test)

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Sorensen Test(Back Extensor Endurance Test)

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Description:

The Sorensen test is used to assess isometric endurance, particularly for the predictability of low back pain. This test tests the trunk extensor muscles—mainly the erector spinae, multifidus, and associated lumbar stabilizers.

Explanation:

Lie face down on a table with your hips at the edge and your legs strapped down or tester holding legs down. Cross your arms over your chest. Lift your upper body to stay straight and level with your legs. Hold that position as long as you can without dropping or feeling pain.

Populations: Chronic Pain

Minimal Detectable Changes:

Current, Previous, and No History of Lower Back Pain (Latimer et al., 1999; Calculated from the SEMs given in the article)

All subjects: MDC= 43.2s

Current NSLBP: MDC= 32.1

Previous NSLBP: MDC= 48.5s

Asymptomatic LBP: MDC= 48.2

Physically inactive adults: MDC= 48.5

Physically active adults: MDC= 42.1

Young, Healthy Subjects (McGill et al., 1999; Calculated from the SEMs given in the article)

Males: MDC= 20.0s

Females: MDC=23.5s

Pain Free and Nonspecific Lower Back Pain (Simmonds et, al., 1998;Calculated from the SEMs given in the article)

Lower back Pain: MDC= 24.1

Healthy: MDC= 48.8

Minimally Clinically Important Difference : No established MCID.

Normative Values:

Males:

Healthy Population - Hold for 198 seconds.

Prior LBP - Hold for 176 seconds.

Current LBP - Hold for 163 seconds.

Females

Healthy Population - Hold for 197 seconds.

Prior LBP - Hold for 210 seconds.

Current LBP - Hold for 177 seconds.

Cutoff Scores:

Less than 176 seconds predicts low back pain following year

Greater than 198 seconds predict low risk of developing back pain.

Additional Info:

Test is stopped at 240 seconds if no difficulty for patient.

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TREx-R Test (Trunk Extension and Rotation eXcursion – Resistance Test)

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TREx-R Test (Trunk Extension and Rotation eXcursion – Resistance Test)

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Purpose:

To assess combined trunk extension and rotation mobility, strength, and control in a functional, weighted movement pattern. Useful for identifying deficits in thoracolumbar coordination and endurance in clients recovering from back injury, postural dysfunction, or training for rotational sports.

Test Concept:

This test mimics real-life movement demands like reaching overhead into a cabinet, swinging a bat, or lifting and turning. It blends trunk extension with controlled rotation under load.

Equipment Needed:

•    Resistance band or light cable system (5–10 lbs resistance)

•    Measuring tape

•    Stable anchor (at floor level)

•    Stopwatch

•    Optional: Goniometer or motion capture app

Test Setup:

1.    Anchor a resistance band at knee height behind and slightly to the side of the subject.

2.    Subject stands in a split stance, feet shoulder-width apart, facing away at a 45° angle from the anchor.

3.    Starting hand is closest to the anchor (ipsilateral), holding the band handle with both hands.

Instructions:

1.    Begin with slight trunk flexion and rotation toward the anchor.

2.    Instruct the subject to perform a controlled trunk extension + rotation away from the band, lifting the band diagonally across the body (like a reverse woodchop).

3.    The motion ends with arms extended at ~45° above the opposite shoulder, trunk upright and rotated.

4.    Return to the starting position slowly and with control.

5.    Repeat for 10 reps per side, monitoring for compensation, control, and movement quality.

Scoring (Qualitative + Quantitative Hybrid):

Each side is scored out of 20 points, broken into the following:

•    Movement Quality (0–5): Smooth, coordinated, and without substitution

•    Range of Motion (0–5): Ability to extend and rotate fully through the trunk

•    Control (0–5): Stability during return and deceleration

•    Reps in 30 sec (0–5): Total quality reps completed under time

Total possible score = 40 points (20 per side)

Common Compensations:

•    Lumbar hyperextension instead of thoracic motion

•    Arm dominance over trunk rotation

•    Lack of trunk dissociation from pelvis

•    Rushed or uncontrolled return movement

Who Should Use This Test?

•    Rehab patients post-spine injury

•    Athletes in rotational sports (golf, tennis, baseball)

•    Clients with chronic back tightness or poor postural control

•    Older adults being screened for balance and fall risk with trunk deficits