Recovery Routines Post Back Injury Workouts

Man streching his back with a resistance band for elevating back pain

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Did you know that about 80% of people in America will have back pain at some point in their lives? Back pain is a super common reason why people miss work. But don’t worry, there is complete recovery after back injury that can help! Just keep in mind that even if you might think so, it’s important to talk to your doctor before you lace up your sneakers.

Check out these 10 exercises that helped me a few times when I injured my back muscles. It really reduced pain:

10. Pelvic Lift

This exercise helps train a small back muscle called the multifidus to respond more quickly. Just lay down on your back with your knees bent, cross your arms over your chest, and lift your pelvis up towards the ceiling. Hold it there for 10 seconds and repeat twice a day in sets of 10 to recovery after back injury.

9. Leg Slides

This exercise strengthens your lower back and core. Lay down on your back with your hands on your hip bones and bend your knees. Flex your abdominal muscles and extend your right leg while keeping your heel on the ground. Do 6 to 8 reps per leg.

8. Hip Bridge

This exercise strengthens your posterior muscles in the back, legs, and hips. Lay down on the ground with your arms at your sides, bend your knees, and lift up your hips while keeping your shoulder blades straight. Hold for 20 to 30 seconds.

7. Upper-Body Lifts

This exercise trains the large muscles in your back to help you stand for long periods of time. Lay on your stomach, put your arms behind your head, and lift your upper-body while keeping your feet on the ground. Repeat in sets of 10.

6. Bend Over

Bending your back in a way that keeps it straight and protected can help reduce back pain. Start by bending your neck and chest, then bend further down and keep your lower back bent as you reach for your toes.

5. Bird Dog

This exercise increases your stability and balance while strengthening your core and hip muscles. Get down on all fours, extend your left leg behind you and your right arm in front of you, and hold for 10 to 30 seconds before repeating on the opposite side.

4. Walking – Low-impact aerobics

Walking can help strengthen and condition your muscles.

 Aim for 20 to 30 minutes of non-stop walking to get the cardio benefits. 

3. Partial Crunches

This exercise strengthens your back and stomach muscles. Lay down with your knees bent and feet flat on the ground, tighten your stomach muscles, and lift your shoulders off the floor. Hold for a second and repeat 8 to 12 times for thorough Recovery after back injury.

2. Wall Sits

This exercise is safe for people with back pain. Stand 10 to 12 inches from the wall, lean back until your back is flat against the wall, and slide down until your knees are bent. Hold for 10 seconds and repeat 8 to 12 times.

1. King of Recovery after back injury

Back Extension is the first on our list. This exercise reduces lower back pain and the degree of disability caused by back injuries. Lay on your stomach with your arms at your sides and lift your head and shoulders off the ground using only your lower back muscles. Slowly lower yourself back down and repeat.


You’ve got the right idea of getting back into exercise after an injury. Your doc and therapist will help make sure you’re really ready to start moving again. But don’t forget – it’s important to listen to your body too!

Those steps your doc gave you about starting slow and cross-training sound perfect. I’d also add making sure to warm up and cool down gently. Sometimes we can get so excited to get back in the game that we forget to ease into it. But taking our time will help us heal up stronger.

Cross-training is super smart – it lets your sore parts rest while keeping other muscles happy. Maybe try some swimming if you hurt your knees running. Or go for easy walks if your wrists are achy from tennis. Listen to what feels good.

The mental prep is important too. Think about what you can do differently to stay healthy long-term. And remember – injuries are just temporary setbacks. As long as you follow your doc’s plan, you’ll be back at it in no time!

Most of all, pay attention to any pain. A little discomfort is normal but big pain is your body’s way of saying slow down. Take rest days if you need to so you can keep making progress. Healing takes patience, but you’ve got this! Just keep moving step by step and you’ll be back in the game before you know it.

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