Approximately eight out of 10 people will experience the symptoms of back pain at least one time in their lives, so there is a high chance that you will have to deal with this problem at some point.
This article presents several back injury treatment exercises and stretches to improve your strength and perhaps prevent a new injury. They should be considered in keeping with advice from your healthcare provider.
A comprehensive back rehabilitation program should consist of stretching and strengthening exercises. The abdominal muscles should be included as they play an important role in back rehabilitation by assisting in the stabilization of the spine. The following exercises should be included to comprise a well-rounded back rehabilitation program.
Be sure to check with your healthcare provider before starting these back injury stretches, or any other exercise program for your spine, to be sure it is safe to do so.
Stretches For Your Low Back
Back Extension:
Lie on your stomachProp yourself up on your elbows extending your backStart straightening your elbows, further extending your backContinue straightening your elbows until a gentle stretch is feltHold for 15 secondsReturn to the starting positionRepeat 10 more times
This is a range of motion exercise for your spine and it stretches your abdominal muscles.
Cat Stretch:
Get down on the floor on your hands and kneesPush your back up towards the ceiling (like a cat arching it’s back)Continue arching until you feel a gentle stretch in your backHold for 15 secondsReturn to the starting positionRepeat 10 more times
Hip Rolls:
Lie on your back with your knees bent and feet flat on the floor Turn your head to the left as you relax and let your knees fall down to the floor on the right side by rotating your trunkHold for a count of fiveReturn to starting positionTurn your head to the right as you relax and let your knees fall down to the floor on the left side by rotating your trunkHold for a count of fiveRepeat 10 more times
Strengthening Exercises for Your Low Back
Core Exercise:
Position yourself on all fours, with your hands and legs supporting you on the floorSlowly extend your left leg straight behind youMake sure that your back remains straight and parallel to the floorHold this position for five to 10 secondsRepeat using the opposite leg
As always, discuss starting any rehabilitation program with your healthcare provider. If any activity causes more pain, stop the exercise immediately. You should do these exercises three times per day. Once you no longer have back pain, you can decrease the frequency to once a day to prevent future problems with your low back.
If you have back pain or sciatica, you may benefit from working with a physical therapist. Your physical therapist can help you progress properly through your back exercises. Your physical therapist can also tell you what to avoid if you have low back pain.
A Word From Verywell
Keeping your spine healthy is important to maintain your maximal functional mobility. Check with your healthcare provider and PT, and then get started on a comprehensive back exercise program tailored to your needs.
