How to Speed Up Back Injury Recovery

Health and Wellness
Written By Andrew Hoermann

Back injury is often painful and extremely frustrating. 

There’s a toolbox full of exercises that can help strengthen and prevent back injury.  Below is a list of 3 suggested exercises with a brief explanation for execution; for each exercise, you may or may not want a mat to lay on. 

1. DEAD BUG

  • Lie on back

  • Have arms over shoulders

  • Knees above hips in the air

  • Extend opposite arm and leg

  • Keep back in neutral position, DO NOT arch

  • Slow and controlled

We generally recommend that our clients do two sets of 10 on each side.

2. SIDE PLANK

  • Start on one side on the floor

  • One arm on the floor, lined up with your shoulder and elbow at a 90degree angle, other hand on your hip

  • Keeping core strong, raise your hip and keep your body in a straight line, no sagging

  • Modified, keep knees bent and come up

  • Advanced, stack heels with knees straight

  • Hold for 20-30 seconds

Ideally this is done 2 to 3 times on each side.

3. FRONT PLANK

  • Lie on stomach with elbows underneath shoulders

  • Modified, raise trunk while knees remain on the floor

  • Advanced, extend legs out straight, raise trunk while keeping body in a straight line hovering above the floor

  • Try holding for at least 60 seconds

Repeat this 2 to 3 times. 

These exercises are only a few examples of how you can support your back pre and post injury. 

For further help in designing the right routine for your body CLICK HERE or call 905-332-3800 to make an appointment with us at Mainway Physiotherapy.

Andrew Hoermann
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