The following exercises may be used as part of an active rehabilitation program in treating minor back injuries (i.e. strains) or to strengthen the back muscles.
Week 1
When treating a minor back sprain...limit exercises to walking, walking with weights or walking in a pool 1-2 times per day.Time spent exercising should be increased gradually. No bending, lifting or prolonged sitting.
Week 2
Begin isometric exercises (Fig 1) and stretching exercises (Fig 2) for the abdominal back, quadriceps and hamstrings. Perform exercises 3-4 times per day for 2-3 minutes at first and then increase gradually for up to 10 minutes/session.
 |
 |
| Wall Slide. Isometric exercise for the quads. Lean your back against the wall then slide down the wall to a sitting position. (Do NOT bend knees beyond 90°) Then return to starting position. | Hamstring stretch. Lie on your back with knees bent. Loop a strap under your right foot, straighten out your right leg and pullit toward you until you feel a stretch in the back of your thigh....slowly straighten your left leg and hold for 20 seconds. Repeat this exercise with the other leg. |
 |
 |
| Forward Lunge. Works the hamstrings (thighs) and gluts (butt). Stand with knees slightly bent and then lunge forward with your left leg. Your right knee should almost touch the floor. Stand up and repeat exercise with your right leg. | Partial Sit-up with half turn. |