Low Back and SI Joint Exercises, Phase 4: Return to Activity

Auto Injury Chiropractic · Home Exercise Library

Low Back and SI Joint Exercises, Phase 4: Return to Activity

LB-4 · Version 1.0, October 2026

Your home exercises for Phase 4, the final phase, building on what you learned in earlier phases. This phase adds real-world strength moves and applies the hip hinge to how you lift things at home and work. 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. Each exercise 1 time 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. Single-Leg Glute Bridge

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. Lie on your back, knees bent, feet flat about hip-width apart.
2. Lift one knee toward your chest. Hold it there with your hands lightly, or let it stay up on its own.
3. Press through the heel of the foot still on the floor and lift your hips into a bridge.
4. Lift only until your body forms a straight line from shoulder to knee. Keep your hips level (do not let the lifted-leg side drop).
5. Hold 3 seconds. Slowly lower. Do 8 reps, then switch.

Too hard? Try this: Keep both feet on the floor like Phase 2 and 3 bridges. Build up to single-leg over the phase.

Too easy? Try this: Hold 5 seconds at the top. Or do them with the foot on a low step.

2. Step-Ups

Dose: 1 time a day, 10 reps each leg
You need: A sturdy step, low stool, or stair (4 to 8 inches high)

How to do it

1. Stand in front of a sturdy step. Feet hip-width apart.
2. Place your right foot on top of the step. Heel and most of the foot on the step.
3. Press through your right heel and stand up on the step. Bring your left foot up to meet it.
4. Slowly step back down with the left foot. Then bring the right foot down.
5. Do 10 reps leading with the right leg. Switch and do 10 leading with the left.

Too hard? Try this: Use a lower step. Or hold a wall or counter for balance.

Too easy? Try this: Use a higher step (within reason). Or hold a light weight in each hand at your sides.

3. Loaded Carries

Dose: 1 time a day, 30 seconds each side, 3 rounds
You need: One light dumbbell, a filled grocery bag, or a water jug

How to do it

1. Hold a light weight in one hand at your side. Start light: 5 to 10 pounds.
2. Stand tall. Shoulder blades down and back. Belly button gently pulled in. Spine stacked. Resist leaning toward the loaded side.
3. Walk forward slowly for 30 seconds. Then switch hands and walk 30 seconds with the weight on the other side. That is 1 round.
4. Rest 1 minute. Do 3 rounds in all, so both sides get the same work.
5. If your posture breaks down, stop and rest. Form first, time second.

Too hard? Try this: Use a lighter weight (3 to 5 pounds). Or shorten to 15 seconds per round.

Too easy? Try this: Use a heavier weight (10 to 20 pounds). Or increase to 45 seconds per round.

4. Loaded Hip Hinge

Dose: 1 time a day, 10 reps
You need: A light weight (5 to 15 pound dumbbell, kettlebell, or even a heavy book or water jug)

How to do it

1. Stand tall, feet hip-width apart, with the weight on the floor in front of you.
2. Push your hips backward and hinge forward at the hips, keeping your spine long. (Same as Phase 3 hip hinge.)
3. Reach down and grab the weight with both hands or one hand. Do NOT let your back round.
4. Squeeze your buttocks and push your hips forward to stand back up. The weight comes with you.
5. Reverse the motion: push hips backward, hinge forward, lower the weight to the floor. Do 10 reps.

Too hard? Try this: Use a lighter weight, or just an empty water bottle. Or hinge only halfway down.

Too easy? Try this: Use a heavier weight. Or hold the bottom position for 2 seconds before standing up.