LOWER BACK INJURIES
Taking Care of You
Answer these questions before moving forward:
On a scale of 1 to 10, how would you rate your current pain level during daily activities and exercise?
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If 1-3 scroll to the third video.
If 4-6 scroll to the second video.
if 7-8 scroll to the first video.
If 9 or more you need rest.
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How long ago did you get injured?
If it was just days ago start with the first video.
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If it was a week to 3 weeks ago start with the first video and work your way up to the third video.
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If it was more than 4 weeks ago start in the second video and work your way up to the third video.
Stage of Recovery: Early
Excersises:
Hamstring stretch(3 sets of 20 in each leg)
RT: 15 seconds after stretching each leg
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Glute Bridge(3 sets of 18)
RT: 20 seconds
Recovery Stage: Mid
Excersises:
Plank(4 sets of 30)
RT: 35 seconds
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Farmers Walk(4 sets of 20-30 foot laps)
RT: 10 seconds
Recovery Stage :Late
Excersises:
Bird Dog(3 sets of 12 in each side)
RT: 30 seconds after working each side
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Side Plank(3 sets of 20 seconds in each side)
RT: 40 seconds after working each side