The spine is less fragile than many people believe
If you experience acute onset of back pain, it is wise to limit painful activities in the first days, in the same way you should temporary rest an ankle after a sprain. Following rest, it is important to resume your activity routines in order to recover quickly.
Lower back pain
There is no specific exercise that has been proven to work best when it comes to treating low back pain. Below, you will find exercises where the goal is to strengthen the back and abdominal muscles. In addition, you should choose an activity you enjoy and that does not cause you much pain. It might be running, cycling, or general strength training. Start with a small amount and increase your activity level gradually.
Exercise as pain relief
When we are physically active our brain produces certain hormones that help us with pain relief. Therefore, it is important to return to activity quickly after an episode with back pain. In addition to being active, sleep and rest are crucial for pain relief and building up energy for a normal activity level.
The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.
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Pelvic lift2–3 x 6–8 repetitions
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Squat3 x 8-16 repetitions
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Backwards lunge3 x 8–16 repetitions
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Side lunges3 x 8–16 repetitions
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Thumbs up3 x 8–16 repetitions
