Whether you’re experiencing back issues before or after an accident, being in pain isn’t fun. Simply getting the motivation to exercise is already hard enough without the possibility of hurting yourself, but the following workout moves are sure to ease pain and prevent further injury.

Getting Help if the Back Pain is too Severe

While the exercises we’re going to list are helpful for slight to moderate back pain after an injury, you may find yourself unable to perform some of these exercises if your back pain is too severe. In that case, do not try forcing it, and seek out a professional physical therapist.

If your back pain is the result of an injury caused by a third-party, such as a car accident, you may be entitled to financial compensation. This financial compensation could help you find a back pain specialist who can recommend the best therapeutic exercises for your specific condition.

If you believe you’re entitled to compensation, and it would help you pay for medical care and treatment, the first step is to contact an experienced personal injury lawyer. The Dolman Law team provides personal attention to each client’s unique case and will fight hard to help you get the compensation you deserve.

1. Pelvic Lift

The pelvic lift exercise targets the multifidus muscle, which is essential for treating back pain. First, lay down on your back and bend your knees. Cross your arms over your chest to reduce compression. Then, lift your pelvis up to the ceiling and hold for 10 seconds. Repeat for 10 sets.

2. Hip Bridge

Hip bridges strengthen the posterior muscles in your legs, hips, and back. To perform this exercise, lie on the ground with your arms to the side. From this position, bend your knees while your feet stay planted. Then, lift your hips off the ground for 30 seconds. Repeat for 10 sets.

3. Leg Slides

Leg sides are perfect for strengthening your lower back and core. Start this exercise by lying down face up. Place your hand on your hips and keep your feet on the ground as you bend your knees. Flex your abs as you extend your right leg and move your heel. Do 2 sets of 6 reps.

4. Bend Over

It’s a common misconception that you shouldn’t bend if you have lower back pain, but you need to work those muscles in a safe way to strengthen your back. Try bending your neck, then your chest, waist, and hips. Keep lowering until you reach your toes, then slowly move back up.

5. Upper-Body Lifts

Upper-body lifts train the latissimus dorsi muscles that extend from your upper to lower back. Start the exercise by lying on your stomach. Put your arms on the back of your head and lift your upper body and arms. Keep your legs on the ground as you do this. Repeat for 10 reps.

6. Bird Dog

The bird dog exercise increases your balance and stability while strengthening your hip and core muscles. First, get down on all fours. Then, extend your left leg and flex your foot while you extend your right arm. Hold this position for 20 seconds, then repeat on the opposite side.

7. Partial Crunches

Don’t do a full crunch until you start to recover from your injury, or you could hurt yourself. Try to perform a partial crunch instead by lying down on your back with your knees bent. Cross your arms and slowly lift your shoulders off the ground, then lower back down. Repeat for 12 reps.

8. Walking

Walking is a low-impact exercise that works out your entire body. If you’re in a lot of pain, don’t use a treadmill, as that may encourage you to walk faster than you’re able. Start slowly by walking through your home, around your block, or by cleaning the house for 15 or 20 minutes.

9. Back Extensions

Back extensions can drastically reduce lower back pain, whether you perform the exercise on the floor or bench. Begin the exercise by lying on your stomach. Keep your arms at your side while you lift your head and shoulders off the ground. Lower down slowly. Repeat for 10 reps.

10. Wall Sits

Wall sits are a safe exercise that helps ease back pain, and all you need is a wall and your body weight. First, stand 10 inches from the wall. Then, lean until you can straighten your back against the wall and your legs are in a seating position. Hold for 10 seconds. Repeat for 8 reps.