Lower Back Injuries – Core and Gluteus Medius 1-Leg Squats
With both sides of the pelvis level squat down on one leg sitting your butt back (like in a chair). Keep the knee over the ankle and aligned with your hip and second toe while preventing it from moving past the toes as you squat.
You also want to reach both arms out in front of you to keep balanced and bend your hips so your chest comes forward. Your weight is on your entire foot as you come straight back up. Place the emphasis on pushing through the heel while squeezing your butt all the way back up. Repeat this for 10-15 repetitions doing 3 sets on each side.
This can help with lower back pain if your core stabilizing and Gluteus Medius muscle weakness is consistently causing your pelvis and low back to compensate. The weakness in this area can also be caused by your lower back pain, pelvis or a lower limb deficiency such a as previous ankle or knee injury that was not rehabbed properly.
If you have any problems or questions with this exercise consult your local Physiotherapist before continuing.