Table of ContentsView AllTable of ContentsStretchesStrengthening ExercisesFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Stretches
Strengthening Exercises
Frequently Asked Questions
Back injury rehabilitation is often recommended shortly after an injury. As you resume your daily activities, a program of gentlestretchingand strengthening of the back muscles can help you to recover.
Approximately eight out of 10 people will experience thesymptoms of back painat 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.
Cal Crary/Taxi/Getty Images
Of the two abdominal muscles, the rectus abdominis and transverse abdominis, the transverse ab is the more important one. It wraps around like a hug, supporting the spine,
The following exercises should be included to comprise a well-rounded back rehabilitation program.
Be sure to check with your healthcare provider or physical therapist before starting these back injury stretches, or any other exercise program for your spine, to be sure it is safe to do so.
When to See a Healthcare Provider
What You Can Do About the Common Causes of Back Pain
Stretches For Your Low Back
Back Extension:
This is a range of motion exercise for your spine and it stretches your abdominal muscles. It is shown in the photo at the top of the article.
Cat Stretch:
Hip Rolls:
Strengthening Exercises for Your Low Back
Core Exercise:
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 yourback exercises. Your physical therapist can also tell you what to avoid if you have low back pain.
What to Avoid in Order to Prevent 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.
What Is Lower Back Pain in Pregnancy?
Frequently Asked QuestionsIce will limit blood flow to the affected area, so it may control pain and swelling better when it’s inflamed right after an injury. A heating pad may work in the days after your injury begins to heal. Some people may even want to try switching back and forth to get relief.Learn MoreIs It Better to Use Ice or Heat for Back Pain?Exercise is recommended for a low back injury, including gentle stretching and strengthening. Not everyone benefits from the same type of exercises, though.Be sure to discuss your exercise plan with your provider.Remedies for low back pain can include a host of options, from mindfulness practices like yoga that stretch the back to massage therapy.Acupuncture, chiropractic treatment, and even cognitive therapy to help cope with pain are among the possibilities.Learn MoreNatural Remedies for Back Pain Relief
Ice will limit blood flow to the affected area, so it may control pain and swelling better when it’s inflamed right after an injury. A heating pad may work in the days after your injury begins to heal. Some people may even want to try switching back and forth to get relief.Learn MoreIs It Better to Use Ice or Heat for Back Pain?
Ice will limit blood flow to the affected area, so it may control pain and swelling better when it’s inflamed right after an injury. A heating pad may work in the days after your injury begins to heal. Some people may even want to try switching back and forth to get relief.
Learn MoreIs It Better to Use Ice or Heat for Back Pain?
Exercise is recommended for a low back injury, including gentle stretching and strengthening. Not everyone benefits from the same type of exercises, though.Be sure to discuss your exercise plan with your provider.
Remedies for low back pain can include a host of options, from mindfulness practices like yoga that stretch the back to massage therapy.Acupuncture, chiropractic treatment, and even cognitive therapy to help cope with pain are among the possibilities.Learn MoreNatural Remedies for Back Pain Relief
Remedies for low back pain can include a host of options, from mindfulness practices like yoga that stretch the back to massage therapy.Acupuncture, chiropractic treatment, and even cognitive therapy to help cope with pain are among the possibilities.
Learn MoreNatural Remedies for Back Pain Relief
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. National Library of Medicine, MedlinePlus.Back pain.Vaičienė G, Berškienė K, Slapsinskaite A, Mauricienė V, Razon S.Not only static: stabilization manoeuvres in dynamic exercises - A pilot study.PLoS ONE. 2018;13(8):e0201017. doi:10.1371/journal.pone.0201017American Association of Neurological Surgeons.Low Back Strain and Sprain.Bernstein IA, Malik Q, Carville S, Ward S.Low back pain and sciatica: summary of NICE guidance.BMJ. 2017;356:i6748. doi:10.1136/bmj.i6748Kaiser Foundation.Use Heat or Ice to Relieve Low Back Pain.Larivière C, Rabhi K, Preuss R, Coutu MF, Roy N, Henry SM.Derivation of clinical prediction rules for identifying patients with non-acute low back pain who respond best to a lumbar stabilization exercise program at post-treatment and six-month follow-up.PLoS One. 2022 Apr 27;17(4):e0265970. doi:10.1371/journal.pone.0265970.Foster NE, Anema JR, Cherkin D, et al.Prevention and treatment of low back pain: evidence, challenges, and promising directions.Lancet. 2018;391(10137):2368-2383. doi:10.1016/S0140-6736(18)30489-6
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. National Library of Medicine, MedlinePlus.Back pain.Vaičienė G, Berškienė K, Slapsinskaite A, Mauricienė V, Razon S.Not only static: stabilization manoeuvres in dynamic exercises - A pilot study.PLoS ONE. 2018;13(8):e0201017. doi:10.1371/journal.pone.0201017American Association of Neurological Surgeons.Low Back Strain and Sprain.Bernstein IA, Malik Q, Carville S, Ward S.Low back pain and sciatica: summary of NICE guidance.BMJ. 2017;356:i6748. doi:10.1136/bmj.i6748Kaiser Foundation.Use Heat or Ice to Relieve Low Back Pain.Larivière C, Rabhi K, Preuss R, Coutu MF, Roy N, Henry SM.Derivation of clinical prediction rules for identifying patients with non-acute low back pain who respond best to a lumbar stabilization exercise program at post-treatment and six-month follow-up.PLoS One. 2022 Apr 27;17(4):e0265970. doi:10.1371/journal.pone.0265970.Foster NE, Anema JR, Cherkin D, et al.Prevention and treatment of low back pain: evidence, challenges, and promising directions.Lancet. 2018;391(10137):2368-2383. doi:10.1016/S0140-6736(18)30489-6
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. National Library of Medicine, MedlinePlus.Back pain.Vaičienė G, Berškienė K, Slapsinskaite A, Mauricienė V, Razon S.Not only static: stabilization manoeuvres in dynamic exercises - A pilot study.PLoS ONE. 2018;13(8):e0201017. doi:10.1371/journal.pone.0201017American Association of Neurological Surgeons.Low Back Strain and Sprain.Bernstein IA, Malik Q, Carville S, Ward S.Low back pain and sciatica: summary of NICE guidance.BMJ. 2017;356:i6748. doi:10.1136/bmj.i6748Kaiser Foundation.Use Heat or Ice to Relieve Low Back Pain.Larivière C, Rabhi K, Preuss R, Coutu MF, Roy N, Henry SM.Derivation of clinical prediction rules for identifying patients with non-acute low back pain who respond best to a lumbar stabilization exercise program at post-treatment and six-month follow-up.PLoS One. 2022 Apr 27;17(4):e0265970. doi:10.1371/journal.pone.0265970.Foster NE, Anema JR, Cherkin D, et al.Prevention and treatment of low back pain: evidence, challenges, and promising directions.Lancet. 2018;391(10137):2368-2383. doi:10.1016/S0140-6736(18)30489-6
U.S. National Library of Medicine, MedlinePlus.Back pain.
Vaičienė G, Berškienė K, Slapsinskaite A, Mauricienė V, Razon S.Not only static: stabilization manoeuvres in dynamic exercises - A pilot study.PLoS ONE. 2018;13(8):e0201017. doi:10.1371/journal.pone.0201017
American Association of Neurological Surgeons.Low Back Strain and Sprain.
Bernstein IA, Malik Q, Carville S, Ward S.Low back pain and sciatica: summary of NICE guidance.BMJ. 2017;356:i6748. doi:10.1136/bmj.i6748
Kaiser Foundation.Use Heat or Ice to Relieve Low Back Pain.
Larivière C, Rabhi K, Preuss R, Coutu MF, Roy N, Henry SM.Derivation of clinical prediction rules for identifying patients with non-acute low back pain who respond best to a lumbar stabilization exercise program at post-treatment and six-month follow-up.PLoS One. 2022 Apr 27;17(4):e0265970. doi:10.1371/journal.pone.0265970.
Foster NE, Anema JR, Cherkin D, et al.Prevention and treatment of low back pain: evidence, challenges, and promising directions.Lancet. 2018;391(10137):2368-2383. doi:10.1016/S0140-6736(18)30489-6
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