Get Back to Exercise after a Low Back Injury – 3 Part Series
“What exercise should I do now that my back is feeling better? I would like to get back into the gym as soon as possible.” This is an every day question for us. We thought it would be best to create a spinal hygiene regimen to help you exercise safely to gain strength where you need it most! In this 3 part series, Dr. Bryan will break down several types of exercises that you can perform daily.
Focusing on carrying and core movements can help you get back to the gym after a spinal injury. Not only can they help you get back to 100% faster, but you can actually do these movements while injured. A healthy spine is one that you move when you feel well…and one that you move when you don’t.
Weighted carries help to engage your spinal muscles in a healthy and protective way while injured. Using an appropriate load that will challenge your muscles, but not cause pain or discomfort. This is key to providing the proper stimulus to strengthen those muscles.
You can perform these carrying movements with any equipment. We show them here with a Kettlebell, Dumbbell, and Medicine ball.
Getting Back to Exercise - Part 1
- Kettlebell farmers carry
- 3 sets of 50 ft (each arm)
- Kettlebell farmers carry marching in place
- 3 sets of 30 seconds (each arm)
- Kettlebell waiters walk
- 3 sets of 50 ft (each arm)
- Kettlebell waiters carry march in place
- 3 sets of 30 seconds (each arm)
- Kettlebell front rack walk
- 3 sets of 50 ft (each arm)
- Kettlebell front rack march in place
- 3 sets of 30 seconds
Getting Back to Exercise - Part 2
- Dumbbell farmers carry
- 3 sets of 50 ft (each arm)
- Dumbbell farmers carry marching in place
- 3 sets of 30 seconds (each arm)
- 3) Dumbbell waiters walk
- 3 sets of 50 ft (each arm)
- Dumbbell waiters carry march in place
- 3 sets of 30 seconds (each arm)
Getting Back to Exercise - Part 3
- Medball front rack carry
- 3 sets of 50 ft
- Medball front rack march in place
- 3 sets of 30 seconds
Core (these are known as the big 3 core exercises)
- Banded Deadbug
- 3 sets of 20 reps total
- Curl Up
- 3 sets of 10-15 reps
- Birddog
- 3 sets of 10 each arm/leg
Safe leg movements for low back injury (any movement that keeps your shoulders over your hips and doesn’t elevate your pain)
- Heels elevated squats
- 3 sets of 5-10 reps
- Lunges
- 3 sets of 10 each leg
