Patient Education

Strengthening Your Back After a Low Back Strain

When your back pain is minimal and you are returning to full activity, continue to keep moving and doing as much as tolerated and comfortable. A little bit of discomfort may still be present, but overall you should feel like you are improving.

Continue walking 30 to 60 minutes a day and gradually increase your walking pace. A helpful long-term goal is to walk 10,000 to 15,000 steps per day, as tolerated.

Back strain re-injury prevention steps.

  • Work toward a step goal. Your goal is to walk 10,000 to 15,000 steps per day, as tolerated.
  • Add core stabilization exercises. Perform core stabilization exercises 3 to 5 times a week.
  • Use proper body mechanics. Pay attention to how you move, lift and perform daily activities to help protect your back.

Core stabilization exercises for back strengthening

Perform core stabilization exercises 3 to 5 times a week. The following exercises may help strengthen the muscles that support your low back.

Functional Squat

Keep your quads and glute muscles strong by performing 1 to 3 minutes of functional squats per day. Pretend you are sitting down on a low chair. Only bend your knees as far as you are comfortable.

Person performing a functional squat as if sitting down into a low chair.

Dead Bug

Lift into a 90/90 hold. Then touch your opposite hand to your knee and allow the other leg to gently push out a bit. Switch sides. Do this for 30 to 60 seconds, three times. Keep your back in a neutral position. It should not flatten or arch.

Person lying on their back performing a dead bug core stabilization exercise.

Bird Dog

Keeping your lumbar spine neutral, raise your arm and opposite leg. Pretend you are balancing a book on your back as you do this. Hold for 3 to 5 seconds, then switch sides. Do 10 to 15 repetitions daily.

Person on hands and knees raising one arm and the opposite leg for a bird dog exercise.

Body mechanics tips to protect your back

As you return to regular activities, begin paying attention to your body mechanics, or how you move during functional activities. Using safer movement habits can help reduce strain on your back.

  • When lifting, always have your toes pointing toward the object you are lifting.
  • Use knee bend when lifting items.
  • Keep objects you lift close to your body.
  • Begin lifting 5 to 10 pounds and increase as tolerated.
  • Avoid lifting more than 25 pounds without help.

diagram showing a person lifting a box

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