Recovery
Lower Back Recovery
Structured rehabilitation, exercises, mobility, recovery timelines and prevention for the lower back — all in one place.
Take-Home Guides
1Recovery Plans
9Low Back Strain
A low back strain injures the muscles and ligaments around the lower spine. Learn the typical pattern, why movement helps, and when to get assessed.
View recovery plan →Injury · IA-BAC-INJ-002Lumbar Disc Herniation and Sciatica
A lumbar disc herniation can press on a nerve and cause sciatica. Learn the typical pattern, why most improve without surgery, and the red flags that need urgent care.
View recovery plan →Injury · IA-BAC-INJ-004Lumbar Facet Joint Pain
Facet joint pain is a common cause of lower back pain that is worse when leaning back or twisting. Learn the typical pattern and what treatment helps.
View recovery plan →Injury · IA-BAC-INJ-003Lumbar Spinal Stenosis
Lumbar spinal stenosis causes leg pain and heaviness with walking that eases when you sit or lean forward. Learn the pattern, conservative treatment, and red flags.
View recovery plan →Injury · IA-BAC-INJ-005Piriformis Syndrome
Piriformis syndrome causes buttock pain that is worse with sitting and can spread down the leg. Learn the typical pattern, why the diagnosis is debated, and what helps.
View recovery plan →Injury · IA-BAC-INJ-006Sacroiliac Joint Dysfunction
Sacroiliac joint pain is a common source of one-sided low back and buttock pain. Learn the typical pattern, how it is diagnosed and what helps.
View recovery plan →Injury · IA-BAC-INJ-008Spinal Disc Degeneration
Disc degeneration is a common age-related imaging finding and does not automatically explain back pain. Learn what it means and what usually helps.
View recovery plan →Injury · IA-BAC-INJ-007Spondylolysis & Spondylolisthesis
Spondylolysis is a stress fracture of a small bone bridge in the lower back, common in young athletes. Learn the typical pattern and when surgery is considered.
View recovery plan →Injury · IA-BAC-INJ-009Vertebral Compression Fracture
Learn how spinal compression fractures occur, the warning signs that need prompt assessment and how recovery is managed.
View recovery plan →Rehabilitation Guides
1Exercises
1245-Degree Back Extension
Learn 45-degree back extension form, muscles worked, benefits and how to progress it safely.
Read guide →Exercises · IA-BAC-EXE-013Barbell Row
Learn barbell row form, muscles worked, benefits, common mistakes and practical progression for back strength.
Read guide →Exercises · IA-BAC-EXE-001Bird Dog
Learn how to do the bird dog exercise for trunk control and back conditioning, including form cues, easier versions and progressions.
Read guide →Exercises · IA-BAC-EXE-005Chest-Supported Row
Learn the chest-supported dumbbell row for upper-back strength with reduced demand on the lower back.
Read guide →Exercises · IA-BAC-EXE-003Dead Bug
Learn the dead bug, a beginner core-stability exercise that keeps the back still while the arms and legs move. Includes form cues, easier versions and progressions.
Read guide →Exercises · IA-BAC-EXE-002Glute Bridge
Learn how to do the glute bridge for hip strength and back support, including form cues, easier versions and progressions.
Read guide →Exercises · IA-BAC-EXE-009Lat Pulldown
Learn lat pulldown form, muscles worked, benefits, common mistakes and progressions for back strength.
Read guide →Exercises · IA-BAC-EXE-011Pull-Up
Learn pull-up form, muscles worked, regressions, progressions and the common mistakes that waste reps.
Read guide →Exercises · IA-BAC-EXE-010Romanian Deadlift
Learn the Romanian deadlift with hamstring-focused hip-hinge form, muscles worked, benefits and progressions.
Read guide →Exercises · IA-BAC-EXE-012Seated Cable Row
Learn seated cable row form, muscles worked, benefits, common mistakes and progressions for back strength.
Read guide →Exercises · IA-BAC-EXE-006Seated Thoracic Rotation
Learn a gentle seated thoracic rotation drill while keeping the pelvis stable.
Read guide →Exercises · IA-BAC-EXE-004Side Plank
Learn the side plank for core and hip stability, with hold times, easier versions on the knees and progressions for a stronger midsection.
Read guide →Mobility & Stretching
4Cat-Cow Stretch
Learn the cat-cow stretch, a slow spinal mobility movement that helps ease stiffness in the back and neck, with form cues and gentler options.
Read guide →Stretches · IA-BAC-STR-002Child's Pose Stretch
Learn child's pose, a gentle resting stretch that lengthens the lower back and hips, with modifications for knees and how to make it comfortable.
Read guide →Stretches · IA-BAC-STR-003Knee-to-Chest Stretch
Learn the knee-to-chest stretch, a gentle lying stretch for a stiff lower back, with hold times, easier versions and when to stop.
Read guide →Stretches · IA-BAC-STR-004Sciatic Nerve Glide
Learn the sciatic nerve glide (slider), a gentle nerve-mobility exercise for nerve-related leg pain, with safety rules and when not to do it.
Read guide →Recovery Timelines
1Prevention
2Back Health and Posture
Practical habits for a healthy back: movement variety, strength, lifting technique and why there is no single perfect posture.
Read guide →Prevention · IA-BAC-PRE-002Lifting Injury Prevention
Practical ways to reduce lifting injuries: get close to the load, use the hips and legs, build capacity progressively, and know when lifting needs an assist.
Read guide →These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.