You have been treated for a back injury. You have had a thorough examination and are now considered fit to be discharged. The following exercise programme will aid your recovery.
If you follow this exercise programme your injury should heal well and you will be able to return to normal activity as soon as possible. Do the exercises at least 3 times a day, more if you are able.
Day 1–10
- Lie on your back and gently pull one or both legs into your chest. Hold for a count of 5, and repeat 10 times
- Lie on your back with your knees bent and gently roll both knees to the left and then right. Hold each side for a count of 5 and repeat 10 times
- Lie on your back with your knees bent and gently pull your tummy in and flatten your back. Hold for a count of 5 and repeat 10 times
If these exercises are comfortable after 5 days, progress to the next set.
Day 5–21
Continue with the previous set of exercises and add the following.
- Either standing or lying, arch your back as far as comfortable. Hold for a count of 5 and repeat 10 times
- Standing up with your hands by your side, gently lean down to the left and then the right. Hold each side for a count of 5 and repeat 10 times
- Lie on your back with your knees bent and gently lift your bottom upwards. Hold for a count of 5 and repeat 10 times
When these exercises are comfortable; progress to the next set.
Day 14 onwards
This final set of exercises will help to strengthen your core spinal muscles, and prevent re-injury. It is advisable to continue with these exercises even when you are symptom-free.
- Lying on your back with your knees bent tighten your tummy and flatten your back. Holding this position, gently breathe in and out whilst lifting both arms up above your head and down again, repeat 10 times
- On all fours, lift one leg out straight behind you. Hold it for a count of 5 and repeat 10 times.
If this exercise is easy, try lifting one arm and the opposite leg together.
Posture
It is important to be aware of your posture at all times, but more so when you have an injury to the back. When sitting, standing or walking, you should be as upright as possible, but shouldn’t over exaggerate your posture. If you work at a computer, you should have the screen at eye level and seat at a comfortable height, and be careful not to let your chin drop forwards.
Bending and Lifting
It is important to think about your posture when bending or lifting heavy objects; a poor technique can result in a muscular strain or prolonged back pain. When bending towards the ground, always bend at the knees first. When lifting, keep the load close to your body to minimise the stress on your back muscles.
If you are concerned about any symptoms, or have any questions about your injury or the recovery process, please contact the Emergency Department/MIU/your GP/Physiotherapist
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