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Lumbar Stress Fracture Strength Program
Maintain strength, restore mobility, and protect the healing spine during the non-axial loading phase of rehabilitation.
Who This Program Is Designed For
This program is ideal for:
• Athletes diagnosed with a lumbar stress fracture or pars stress injury
• Individuals currently in the non-axial loading rehabilitation phase
• Athletes cleared to train but advised to avoid heavy spinal loading
• Footballers and field sport athletes maintaining performance during rehab
• Individuals transitioning from early rehab back toward strength training
Program Overview
This 6-week, 4-session per week program is designed to help athletes maintain strength and improve movement quality while protecting the healing lumbar spine.
The program focuses on:
• Lower body strength without spinal compression
• Thoracic spine mobility
• Hip mobility and control
• Trunk stability and anti-rotation strength
• Maintaining work capacity during rehabilitation
Exercises such as sled pushes, split squats, goblet squats, and single-leg hinge patterns allow athletes to continue training while minimizing compressive loading on the lumbar spine.
Key Benefits
Maintain Strength Without Spinal Compression
Continue training your lower body and upper body while avoiding exercises that load the spine.
Restore Hip and Thoracic Mobility
Improve movement in the joints that commonly compensate for lumbar injuries.
Build Trunk Stability and Control
Develop anti-rotation and multi-planar trunk strength to support spinal health.
Maintain Athletic Capacity During Rehab
Prevent loss of strength, conditioning, and movement quality during injury recovery.
Prepare for Return to Full Training
Transition smoothly back into loaded strength training once axial loading is reintroduced. This may not be after 6-weeks, it might be after 12 weeks, and all individuals should be assessed and managed individually.
Weekly Training Structure
The program includes four training sessions per week, each designed to target specific movement qualities while protecting the spine.
Session 1
Lower body strength and anti-rotation trunk control
Session 2
Upper body strength and hip stability
Session 3
Posterior chain strength and pulling capacity
Session 4
Hip strength, trunk control, and multi-planar movement
Every session includes thoracic mobility work and hip mobility work to reduce compensatory movement through the lumbar spine.
What This Program Includes
​• A 6-week structured training program
• 4 sessions per week of guided strength training
• Spine-friendly lower body exercises
• Mobility work targeting hips and thoracic spine
• Trunk stability and anti-rotation training
• Programming designed for the non-axial loading rehab phase
What This Program Doesn't Include
To ensure the program remains safe and adaptable for individual rehabilitation needs, the following elements are not prescribed within the program.
Specific Exercise Loads
This program does not prescribe exact training loads (weights).
Loading should be determined individually with your physiotherapist, strength coach, or clinician, based on your injury stage, symptoms, and training capacity.
Individual Corrective Exercise Prescription
This program does not include personalised corrective exercises.
Corrective movements should be determined following a thorough movement assessment, such as the Selective Functional Movement Assessment (SFMA).
If required, clients can book an assessment with me to identify movement limitations and receive individualised corrective strategies.
When To Use This Program
This program is most appropriate when:
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• You have been diagnosed with a lumbar stress fracture
• Your clinician has cleared you for training without axial loading
• You are able to perform lower body exercises that do not compress the spine
• You want to maintain strength and mobility during recovery
Always consult with your clinician if you are unsure whether this program is appropriate for your rehabilitation stage.
Prepare the Body While the Spine Heals
Maintaining strength, mobility, and trunk control during rehabilitation can significantly improve the transition back to full training. This program keeps athletes physically prepared while respecting the healing process of the lumbar spine.