How to Regain Strength in Your Back After an Injury?


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Back injuries are quite common among people of various ages. Some may hurt their back while lifting heavier objects in the wrong posture. Others may get injured from falling or traumatic accidents. No matter what the reason is, recovering after the injury takes time. The back muscles take quite some time to regain their optimal strength. The right back pain treatment at physiotherapy clinics, however, can boost the recovery process.

All you have to do is consult with your physiotherapist and follow their instructions. Also, the exercises mentioned below can boost the recovery process.

Five Back-Strengthening Exercises That Help Recover After An Injury 

Injuries to the back may require surgery for complete recovery. The right physiotherapy exercises can help you recover after the surgery. It ensures that you have a correct posture, muscular strength and movement awareness. So, let’s check out the back-strengthening exercises for a healthier back.

  • Basic stretching 

How to perform?

  • Lie flat on your stomach.
  • Extend your back and prop your elbows up.
  • Straighten the elbow as much as possible.
  • Extend your back all the while.
  • Hold the position for 15 seconds.
  • Return to the starting position.
  • Repeat 10 times.

Why is it important? 

Stretching exercises prepare your back for the rest of the exercise regime. It also helps you stretch your abdominal muscles.

  • Pelvic tilts 

How to perform?

  • Keep your feet flat on the floor and lie on the ground.
  • Keep three fingers on the hip bones.
  • Flatten the back into the ground.
  • Tilt the pelvis towards your rib cage.
  • Hold the position for two seconds.
  • Tilt the pelvis away from the rib cage.

Why is it important? 

This is one of the basic exercises that bring awareness, stabilization and strength to the body. It helps you become aware of the anterior and posterior tilting of the spine along with the functioning of a neutral pelvis. This exercise also helps develop postural muscles and improves the range of motion for the lower back and pelvis.

  • Leg slides 

How to perform?

  • Lie down with your face towards the ceiling.
  • Keep your hands on the hip bones and detect a neutral spine.
  • Keep your knees in the air but your feet on the ground.
  • Exhale while extending your right leg and sliding the heel along the ground.
  • Engage the abdominals all this while.
  • Return to the starting position.
  • Continue with the left heel.
  • Perform this exercise for six to eight reps on each leg.

Why is it important? 

This basic exercise improves stability and core strength. It enables you to extend the lower extremity, thereby making it stronger. You get to maintain a neutral spine and integrate movement in the lower limbs.

  • Stability ball pelvic tilts

How to perform?

  • Sit on the stability ball.
  • Bring awareness to the pelvis by keeping your hands on the hip bones.
  • Tuck the pelvis forward while contracting the core slightly.
  • Tuck the pelvic back. You will feel a slight arch in the lower back.
  • Continue this position for 60 seconds.

Why is it important? 

The main goal of exercises after a back injury is to regain the strength of back muscles. This exercise not only helps regain your strength but also integrates more movement into your lifestyle.

  • Elbow to knee bird dog 

How to perform?

  • Start in an all-four position.
  • Keep your hands under the shoulders and knees at a considerable distance apart.
  • Pull the right arm in front with your thumb pointing towards the ceiling.
  • Extend the left foot to the back and flex the foot.
  • Keep your abdominals engaged all the while.
  • Bring the elbow and knee towards each other to maintain core stability.
  • Switch sides after four to six reps.

Why is it important? 

This simple core exercise improves spinal stability. It develops a neutral spine and relieves lower back pain. You get to strengthen your core, back muscles, and hips through this exercise.

You should always perform exercises after a thorough consultation with a professional physiotherapist. They are trained to recommend the right exercises for your quick recovery.

Looking for Experienced Physiotherapists for Back Pain Treatment in Brampton? 

Our eminent physiotherapists have several years of experience in helping people recover from chronic back pain. We assess your condition thoroughly to determine the exact affected area. Once detected, we prescribe suitable exercises to rebuild the strength in your back.