what exercises can i do with a lower back injury?
309024
['Lateral raises, lateral pulldowns and assisted pull-ups.', 'Chest flyes, bench press and incline press.', 'Leg press, extensions and curls.']
1004186
Avoid: Leg Lifts Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back is very demanding on your core. If weak, this exercise can make back pain worse.
1329476
Deadlifts are the ultimate lower-back exercise, and, if done correctly, they can decrease back pain, decrease the risk of injury and improve functional strength. Proper form is essential for deriving strength benefits from deadlifts, and it's important to work within your skill level and ability to avoid injury.
633599
try exercises and stretches for back pain; other activities such as walking, swimming, yoga and pilates may also be helpful. take anti-inflammatory painkillers, such as ibuprofen – remember to check the medicine is safe for you to take and ask a pharmacist if you're not sure.
817639
["Home exercises. These are ideal if you're not very active but want to improve your health, lift your mood and remain independent. ... ", 'Walking. Walking is by far the most popular low-impact exercise. ... ', 'Dancing. ... ', 'Cycling. ... ', 'Swimming. ... ', 'Nordic walking. ... ', 'Trim trails. ... ', 'Yoga.']
1290346
['Lie on your back with your legs extended.', 'Bend the knee of your unaffected leg.', 'Press your foot into the floor.', 'Engage the thigh muscles on your affected side.', 'Raise your leg 8 inches from the floor.', 'Slowly return your leg to the floor.', 'Do 2 sets of 15 repetitions.']
328207
["Bent-Knee Reverse Crunch. A good starter abdominal exercise for someone with a neck injury is the bent-knee reverse crunch because it doesn't require any upper body work other than core contraction to stabilize the body. ... ", 'Raise Your Legs. ... ', 'Stand for Alternating Knee Raises. ... ', 'Do the Plank. ... ', 'Perform the Abdominal Crunch.']
60018
['Lie on your stomach with your knees straight. ... ', 'Lift the foot of your affected leg by bending your knee so that you bring your foot up toward your buttock. ... ', 'Slowly move your leg up and down.', 'Repeat 8 to 12 times.', 'When you can do this exercise with ease and no pain, add some resistance.']
670319
Assistive devices: You may need to wear back support, such as a back brace. You may need crutches, a cane, or a walker to decrease stress on your lower back and leg muscles.
957177
Exercise balls are a great option for a gentle back mobility and core-strengthening program that can stabilize the muscles surrounding your spine, improve motion and help prevent future injury.
325825
['Hip Flexor Stretch. This stretch is a go-to if you sit all day. ... ', 'Sacroiliac Joint Stretch. This stretch will help to increase mobility in the lower back and hips. ... ', 'Roll-Up Exercise. Core strength is essential for reducing any type of lower back pain. ... ', 'Banded Squats. ... ', 'Pigeon Stretch.']
490056
While exercise is still recommended, avoid high-impact activities or other movements that place too much stress on your spinal discs. Stay away from activities that cause repetitive loading on your lower back, such as running or jumping rope.
257445
How do I do ACL exercises? Quad sets, straight-leg raises, and heel slides are common exercises used after an ACL injury. As symptoms decrease and you are able to bear weight, side-lying leg lifts, glute sets, bridges, mini-squats, heel raises, and prone hamstring curls might be added.
574919
['Get on your hands and knees, and tuck your head downward as you arch your back, similar to how a cat does it.', 'Extend the neck all the way upwards, and drop your belly all the way downwards, stretching the abdominal muscles.', 'Hold for 20 seconds, then return to the starting position.', 'Repeat 3 to 4 times.']
450777
Walking is a good low-impact aerobics choice for your back, but swimming may be an even better workout for back pain if you get backaches. "Swimming could be the best low-impact aerobics back pain exercise," says Mepham. "Water provides both support and resistance.
87111
['Ankle circles.', 'Achilles stretch.', 'Towel stretch.', 'Band stretch.', 'Standing calf stretch.', 'Standing soleus stretch.', 'Cross leg ankle stretch.', 'Chair Pose.']
281832
['Disc Damage. Often, lower back pain after a car accident occurs because the discs of the spine have sustained damage. ... ', 'Lumbar Sprains. ... ', 'Spinal Stenosis. ... ', 'Disc Herniation. ... ', 'Rest. ... ', 'Avoid Long Periods of Sitting. ... ', 'Use Heat and Ice. ... ', 'Try Over-the-Counter Medications.']