Low Back and SI Joint Exercises, Phase 3: Build Strength

Auto Injury Chiropractic · Home Exercise Library

Low Back and SI Joint Exercises, Phase 3: Build Strength

LB-3 · Version 1.0, October 2026

Your home exercises for Phase 3, building on what you learned in earlier phases. This phase adds resistance with elastic bands to work on strength for everyday tasks, and introduces the hip hinge, a way to bend forward at the hips while keeping your spine long. 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. Band Clamshells, Glute Bridge with Band and Bird-Dog with Hold 1 time a day; Hip Hinge (Body Weight) 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. Band Clamshells

Dose: 1 time a day, 12 reps each side with 2-second hold
You need: A light elastic band (loop) or a regular band tied in a loop

How to do it

1. Lie on your side with knees bent about 45 degrees, hips stacked, feet together.
2. Place a band loop just above your knees. Tight enough to feel resistance.
3. Keep your feet together and your hips stacked. Do NOT roll your top hip backward.
4. Slowly lift your top knee away from the bottom knee, like opening a clamshell. Stop where your hips would start to roll.
5. Hold 2 seconds. Slowly close. Do 12. Switch sides.

Too hard? Try this: Use a lighter band or no band. Do 8 reps.

Too easy? Try this: Use a heavier band. Or hold each rep 5 seconds at the top.

2. Glute Bridge with Band

Dose: 1 time a day, 12 reps with 5-second hold
You need: A light elastic band (loop), a mat

How to do it

1. Lie on your back with knees bent, feet flat on the floor about hip-width apart.
2. Place a band loop just above your knees.
3. Press your knees gently outward against the band. Keep them pressed out the entire exercise.
4. Press through your heels and lift your hips into a bridge. Body in a straight line from shoulders to knees.
5. Hold 5 seconds with knees pressed out. Slowly lower. Do 12.

Too hard? Try this: Use a lighter band. Or hold only 3 seconds.

Too easy? Try this: Use a heavier band. Or hold each rep 10 seconds.

3. Bird-Dog with Hold

Dose: 1 time a day, 8 reps each side with 5-second hold
You need: A mat or carpeted floor

How to do it

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

Too hard? Try this: Hold 3 seconds. Or just lift arm without leg.

Too easy? Try this: Hold 8 seconds per rep. Or add a slow elbow-to-knee touch under your body between each rep.

4. Hip Hinge (Body Weight)

Dose: 2 times a day, 10 reps
You need: A broomstick or PVC pipe (helpful but optional)

How to do it

1. Stand tall, feet hip-width apart. Hold a broomstick along your back so it touches the back of your head, your mid back, and your tailbone. (Or just imagine it.)
2. Keep a soft bend in your knees. They do not move much in this exercise.
3. Push your hips straight backward, like trying to close a car door with your butt.
4. Let your trunk lean forward at the hips. The broomstick should stay in contact with all 3 points the whole way.
5. Stop when your trunk is about parallel to the floor, or sooner if your back rounds. Slowly stand back up. Do 10 reps.

Too hard? Try this: Only hinge halfway. Build up over the phase. Or skip the broomstick and just practice the motion against a wall (hips push back to touch the wall behind you).

Too easy? Try this: Hold a light water bottle or weight in each hand at your sides. Or pause 2 seconds at the bottom.