Safety First!
- Always get the green light from your doctor or physical therapist before starting new exercises.
- Move patiently—no pain. Mild discomfort is okay, but sharp or shooting pain means stop.
- Focus on quality over quantity: slow, controlled, smooth motion.
1. “Relief & Release”—Immediate Post-Injury Gentle Movement
Goal: Reduce pain and stiffness, restore gentle mobility, and encourage healing circulation.
Frequency: 2–3 times daily as tolerated.
| Exercise | Description |
|---|---|
| Diaphragmatic Breathing | Lie on your back/knees bent, hand on belly. Inhale deeply, feel belly rise, exhale slowly. |
| Supported Pelvic Tilts | On your back/knees bent, gently flatten lower back to floor, then relax. Repeat slowly. |
| Knee Sways | Lie on back, knees bent/feet flat. Gently sway knees side-to-side in a pain-free range. |
| Seated Cat-Cow | Sit with feet flat. Round your back, then gently arch, moving spine slowly. |
| Ankle Pumps | Lying down, flex and point the toes to encourage gentle circulation. |
Why it works:
These soft movements reduce muscle guarding, ease spasms, and help “turn on” gentle muscle activation for healing.
2. “Restore & Reactivate”—Mid-Recovery Core and Mobility Work
Goal: Strengthen deep core, glutes, and stabilizers while regaining full, controlled movement.
Frequency: 3–4 times per week, as able.
| Exercise | Description |
|---|---|
| Bridge (Glute Bridge) | Lie on back/knees bent, squeeze glutes, lift hips as one unit, hold 3 secs, lower slowly. |
| Bird-Dog | On hands/knees, extend opposite arm/leg, hold 3–5 secs, switch sides. |
| Standing Marches | Standing tall, slowly lift one knee, then the other, keeping torso upright. |
| Seated Forward Fold | Sit, slowly hinge forward from hips for gentle back/hamstring stretch, no forcing. |
| Wall Slides | Stand with back and arms against wall, slide arms overhead and back down slowly. |
Why it works:
These moves reinforce postural muscles, safely retrain core and glutes, and restore pain-free movement—your strong foundation for full recovery.
3. “Ready, Set, Return”—Dynamic Stability & Pre-Activity Training
Goal: Prep your back for real-world strength, stability, and a confident return to exercise or sport.
Frequency: 3–4 times per week as tolerated.
| Exercise | Description |
|---|---|
| Plank Holds (on knees or full) | On elbows/knees, or progress to toes, brace core and keep back flat, hold 15–30 secs. |
| Side Plank | Lie on side, prop on elbow, lift hips keeping spine aligned, hold 10–20 secs/side. |
| Romanian Deadlift (Bodyweight) | Standing, slight knee bend, hinge hips back, keep back straight, return to stand. |
| Partial or Full Squats | Feet shoulder-width, squat keeping back neutral, go as low as pain-free. |
| Superman | Lie facedown, gently lift arms/legs off floor, hold, lower. |
Why it works:
You’ll train real-world core strength, stability, and coordinated movement so your back supports you—wherever life takes you!
Quick FAQ
Should I ever push into pain?
Never. Mild stretch or muscle effort is good; sharp pain is not.
How fast will I progress?
Everyone heals differently. Some improve in weeks, some longer—celebrate small wins and never rush.
Can I combine these with walking?
Walking is great! Gentle, pain-free walking can aid recovery at all stages (unless told otherwise by your provider).
Comments
0 comments
Please sign in to leave a comment.