Low Back and SI Joint Exercises, Phase 2: Control and Mobility

Auto Injury Chiropractic · Home Exercise Library

Low Back and SI Joint Exercises, Phase 2: Control and Mobility

LB-2 · Version 1.0, October 2026

Your home exercises for Phase 2, building on what you learned in Phase 1. This phase adds motor control with limb movement and works on waking up your hips and glutes; still no weights, but the muscles work harder. Get checked by a provider before you start this phase. If you are our patient, your provider will show you any new exercise.

How often: Daily for one phase. Each session takes about 10 minutes. Dead Bug, Glute Bridge and Bird-Dog 1 time a day; Standing Pelvic Tilts 2 times a day.

What "no pain" means: Each exercise should not cause sharp pain. A small stretch is okay. If something hurts, stop. Try a smaller motion. If it still hurts, skip that one and tell your provider.

Do not use these exercises if:

• You may have a broken bone in your lower back. Wait until your provider checks your scans and says it is safe.
• You have any of the warning signs listed in the warning signs section.
• You have shooting pain, numbness, or weakness down your leg, and your provider has not yet cleared you with imaging.
• You have lost control of your bladder or bowels, or feel numb in the groin or saddle area. Stop everything and seek emergency care.

1. Dead Bug

Dose: 1 time a day, 8 reps each side
You need: A mat or carpeted floor

How to do it

1. Lie on your back with knees bent, feet flat. Press your low back gently into the floor (like the flat phase of a pelvic tilt).
2. Lift both arms straight up toward the ceiling. Lift both feet off the floor with knees bent 90 degrees. This is the start position.
3. Slowly lower your right arm overhead AND straighten your left leg toward the floor. Stop just before your back arches off the floor.
4. Slowly return to the start. Do the same with the left arm and right leg.
5. Do 8 reps each side. Keep your low back pressed to the floor the whole time.

Too hard? Try this: Move just the arms, or just the legs. Build up to both together over the phase. Or shorten the range so your arm and leg do not go as far.

Too easy? Try this: Slow down to 3 seconds lowering and 3 seconds returning. Or hold the extended position 2 seconds before returning.

2. Glute Bridge

Dose: 1 time a day, 12 reps with 5-second hold
You need: A mat or carpeted floor

How to do it

1. Lie on your back with knees bent, feet flat on the floor about hip-width apart. Arms at your sides.
2. Press through your heels and squeeze your buttocks to lift your hips toward the ceiling.
3. Lift only until your body forms a straight line from your shoulders to your knees. Do NOT push higher than that.
4. Hold 5 seconds. Keep squeezing your buttocks the whole time.
5. Slowly lower. Rest 2 seconds. Do 12 reps.

Too hard? Try this: Lift only halfway. Or hold for only 2 seconds.

Too easy? Try this: Hold for 10 seconds per rep. Or do them with your feet on a low step or stair.

3. Bird-Dog

Dose: 1 time a day, 8 reps each side with 3-second hold
You need: A mat or carpeted floor

How to do it

1. Get on your hands and knees. Hands under shoulders, knees under hips.
2. Set your back flat, not arched or rounded. Pull your belly button gently up toward your spine.
3. Slowly extend your right arm forward AND your left leg back at the same time. Keep both parallel to the floor.
4. Hold 3 seconds. Keep your spine flat. Do not let your hips tilt.
5. Slowly return. Switch to left arm and right leg. Do 8 each side.

Too hard? Try this: Just lift the arm without the leg. Or just lift the leg without the arm. Build up to both together.

Too easy? Try this: Hold each rep 5 seconds. Or touch elbow to knee under your body between each rep.

4. Standing Pelvic Tilts

Dose: 2 times a day, 10 reps
You need: A wall (helpful but optional)

How to do it

1. Stand with your back flat against a wall if you can. Heels about 6 inches from the wall. Knees slightly bent.
2. Find your low back curve. There should be a small space between your low back and the wall.
3. Tilt your pelvis backward by pressing your low back flat into the wall.
4. Hold 3 seconds. Then tilt the other way, lifting your low back slightly away from the wall.
5. Slowly switch back and forth. Do 10 full rocks.

Too hard? Try this: Skip the lift-away phase. Just practice flattening to the wall.

Too easy? Try this: Do them without the wall. Or hold each end position for 5 seconds.