Patient Education
Low Back Strain Recovery: What to Do When You Feel Better
Once your low back starts to feel better after a strain, continue to keep moving and doing as much as tolerated and comfortable. A little bit of discomfort that is tolerable is to be expected and okay.
You should continue walking 30 to 45 minutes a day and begin increasing your walking pace. You can also start gentle core stabilization exercises as you feel comfortable.
Low back strain recovery steps
Begin gentle core stabilization exercises. Start with movements that feel comfortable and avoid forcing any exercise that increases pain.Use heat or cold as needed. You can continue using heat or a cold pack on stiff areas for 15 to 20 minutes at a time.Return to light daily activities. Begin light household chores and other daily activities as tolerated.Practice light work-related movements at home. Begin to mimic light work tasks throughout the day as you are able.Expect some ups and downs. It is normal to have some days feel better than others, as long as you are improving overall.
Core stabilization exercises to try if comfortable
As your low back strain improves, you can begin core stabilization exercises such as the following, as long as they feel comfortable.
Sit to Stand
You can begin to strengthen your quads and glute muscles by adding sit to stands throughout the day. Do 3 to 5 each time you stand, and increase to 20 to 30 as you improve.
90/90 Hold
Lift one leg first, then the other. Then bring your arms up. Hold this position for 15 to 30 seconds. Keep your back in a neutral position. It should not flatten or arch.
Spine Twist Supine
Using your tummy muscles, gently rotate your knees to each side using a small motion. Breathe in as your knees move to one side, and breathe out as you return to center.
