How to exercise to strengthen a lower back injury

After a lower back injury, it is necessary to rest thoroughly until the pain is relieved, and then gradually restore muscle strength through low-intensity core stability training. The main methods of exercise during the recovery period include abdominal breathing activation, dead bug training, hip bridge exercises, bird dog support, wall squatting, etc.

1. Abdominal breathing activation

After lying flat and bending the knees, slowly inhale through the nasal cavity to make the abdomen rise, and contract the abdominal muscles when exhaling through the mouth. Repeat this process to enhance the coordination between the transverse abdominal muscle and the diaphragm. This training can establish a foundation of core stability and reduce lumbar pressure. It is recommended to practice 3 groups of 10 times per day, paying attention to avoiding rib inversion or lumbar compensation.

2. Dead Bug Training

Lie down and lift your legs and knees at a 90 degree angle, raise your arms vertically to the ground, and slowly alternate between stretching your opposite hands and feet while keeping your waist close to the ground. This action strengthens the deep core muscle group through anti stretching training. It is recommended to start with a static hold for 30 seconds and gradually increase the number of dynamic alternations. If there is lower back pain during training, it should be stopped immediately.

3. Hip Bridge Exercise

Lie down, bend your knees, and step on the ground with both feet. Tighten your hips and lift your pelvis to the shoulders, hips, and knees in a straight line. After 2 seconds of peak contraction, slowly descend. This action focuses on strengthening the gluteus maximus and hamstring muscles, which can effectively share the burden on the waist. In the initial stage, static bridge maintenance can be done, with 15 in each group, and attention should be paid to avoiding lumbar hyperextension.

4. Bird dog style support

Four point kneeling position to maintain spinal neutrality, while extending the opposite arm and leg to be parallel to the torso. This training can enhance the coordinated contraction ability of the multifidus and erector spinae muscles. It is recommended to start from 10 seconds of static balance and gradually extend to 30 seconds. During the training, it is necessary to maintain pelvic stability without rotation.

5. Squat still against the wall

Slowly squat with your back against the wall until your thighs are parallel to the ground, with your knees not exceeding your toes, and hold for 30-60 seconds. This movement strengthens the quadriceps and gluteal muscles through isometric contractions, reducing lumbar compensation. In the initial stage, a towel can be placed on the waist to maintain physiological curvature, and 2-3 sets of exercises can be performed daily.

During the recovery period of a lower back injury, dangerous movements such as bending over to lift heavy objects and twisting the torso should be avoided, and all training should be conducted within a painless range. Before and after exercise, hot compress can promote blood circulation. During sleep, lie on your side, bend your knees, and place a pillow between your legs to reduce pressure on your lumbar spine. Pay attention to supplementing high-quality protein and vitamin C in diet to promote soft tissue repair. If there is persistent pain or numbness in the lower limbs after training, seek medical attention for follow-up examination in a timely manner. In the later stage of recovery, low impact exercises such as swimming and Pilates can be gradually added to strengthen the overall core function.