Progressive Planks
Builds whole-core endurance, progressing from easier to harder holds.
What it helps
Builds whole-core endurance from easier to harder holds — a strong core supports your spine and everything you lift and carry.
How to do it
- Start with a plank on knees and forearms, body in a straight line, core braced.
- Hold for a comfortable time, keeping your back from sagging.
- Progress to a full plank and longer holds as you get stronger.
Tips
- Never let your low back sag — drop to your knees first.
- Build time gradually.
Commonly done as hold 15–45s sets of 2–3 reps, most days.
Where this appears in recovery
Progressive Planks is part of 11 recovery programs, typically in the phase 4 and phase 3 stage. Each program shows how it fits alongside the other movements:
- Lumbar Microdiscectomy exercise guide
- Lumbar Disc Disease exercise guide
- Lumbar Disc Disease exercise guide
- Lumbar Spinal Stenosis exercise guide
- Lumbar Spinal Stenosis exercise guide
- Low Back Pain exercise guide
- Low Back Pain exercise guide
- Sciatica (Lumbar Radiculopathy) exercise guide
- Sciatica (Lumbar Radiculopathy) exercise guide
- Spondylolisthesis exercise guide
- Spondylolisthesis exercise guide
All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.