Therapeutic exercise
Modified Side Plank
Isometric strengthening of the quadratus lumborum and obliques — a component of the McGill Big 3, validated for chronic low back pain. Modified version on the knees for accessibility.
How to perform
- Starting position. Lie on your side with the elbow aligned beneath the shoulder and the knees bent.
- Step 2. Lift the hip off the floor, forming a straight line from shoulder to knee.
- Step 3. Hold the position for 10–30 seconds, breathing normally.
- Return. Lower with control. Progression: extend the legs (full side plank).
When not to perform
- Shoulder pain when bearing weight
- Acute symptomatic scoliosis
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Transversus Abdominis Activation (Drawing-In)
Isolated motor activation of the transversus abdominis, the deep stabilizing muscle of the lumbar spine. The foundational motor-reeducation exercise — fundamental in core instability, sacroiliac dysfunction, and postpartum abdominal diastasis.
McGill Curl-Up
Rectus abdominis activation without excessive lumbar flexion — a component of the McGill Big 3. Different from a traditional sit-up: the spine remains neutral, protecting the discs.
Prone Multifidus Isometric Activation
Segmental isometric contraction of the multifidus in prone position, with no spinal extension. Activates the deep vertebral stabilizer that is consistently inhibited in patients with chronic low-back pain and spondylolisthesis — precise motor re-education, not brute force.