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Lower Back Injury, Pain and Rehab Exercises

Writer's picture: PS Mazumder, CPTPS Mazumder, CPT


Back injuries are the most common form of injury that I have come across in my 10+ years of career as strength and rehabilitation coach. According to the National Institute of Neurological Disorders and Stroke, about 80% of adults experience lower back pain at some point in their life.


There are many risk factors that can contribute to back pain or injury, especially in the lower back. Age, pregnancy, weight gain, sports related, occupational risk factors and even pain from mental health related issues (not many are aware of it).

Depending on how severe the injury or pain is, one may require surgery along with rehabilitation and physical therapy. Rehabilitation is an integral aspect of lower back and spinal health to ensure proper posture, core stability, movement awareness and muscular strength surrounding the spine.


Our core muscles are made of the axial skeleton and the muscles around the spinal column.  We have 30 muscles that originate and attach between the spinal column, abdomen, lower back, pelvis and hip. These muscles connect our upper and lower limbs and work in a sync. That is why core muscle strength is vital for nearly every movement we make in our day to day lives. Poor core strength or lack of core muscle balance can contribute to back injury or back pain.


Most people want to get back on their daily routine, hobbies, sport or duties right after an injury. However, it is not ideal to rush back with pain, scar tissue and muscles that are not healed. When we are working on rehabilitation after back injury (or any other injury for that matter), we must trust our coach or physio and the process. It is easy to get frustrated because your exercise program and day to day routine will be much different than you are used to. Only way you can move forward is to accept your present condition and patiently work towards your goal to get better and stronger. There is no quick fix for back injury rehabilitation as our body takes time to heal to full strength and balance.


Here are three exercises to help you strengthen your core muscles to relieve your back pain.


1. Cat cow:



Begin on your hands and knees, knees under hips, hands under shoulders.

Round your back up toward the ceiling, drop your head slightly, tuck in your buttocks.

Come back to neutral position.

Let your belly lower toward the floor creating an arch in your back. Keep your head up slightly, with your eyes looking straight ahead.

Alternate between poses.

2. Bird Dog



Starting Position: Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with toes pointing towards your body.

Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your fingers facing forward. Re-position your hands and knees as necessary so that your knees are directly under your hips and hands are directly under your shoulders.

Stiffen your core and abdominal muscles to position your spine in a neutral position, avoid any excessive sagging or arching.

Slowly extend your left hip (raise and straighten the knee) attempting to extend it until it is at, or near parallel, to the floor without any rotation in the hip. Your goal is to keep both hips parallel to the floor.

Slowly raise one arm it until it is at, or near parallel, to the floor without any tilting at the shoulders. Your head should remain aligned with the spine throughout the movement.

Gently lower yourself back to your starting position and repeat with the opposite limbs.


3. Glute Bridge


Lie face up on the floor, with your knees bent and feet flat on the ground.

Keep your arms at your side with your palms down.

Lift your hips off the ground until your knees, hips and shoulders form a straight line.

Squeeze your butt muscles and hold the bridged position for a couple of seconds before easing back down.


If you are suffering from back injury, slip disc or any kind of back pain, drop me a message and see how I can help.




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