Recovery plan

Low 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.

Read the full injury guide Lower Back recovery

A usable progression

Move forward when the current stage is tolerable.

This is a general education framework, not a personal prescription. The injury, treatment, symptoms, and demands of your activity can all change the pace.

Settle

Goal: Protect the area and reduce the most provocative load.
Do: Use comfortable daily movement where appropriate and follow any protection or restrictions from your clinician.
Avoid: Avoid repeatedly testing sharp pain, forcing range, or returning to demanding activity because symptoms briefly improve.
Progress when: Daily tasks are becoming easier and symptoms are not escalating after ordinary activity.

Restore

Goal: Rebuild comfortable movement and basic function.
Do: Work through the exercises and mobility guidance linked below, starting with a tolerable range and dose.
Avoid: Avoid adding several new exercises, heavier loads, or longer sessions at the same time.
Progress when: Movement is more comfortable, swelling or irritability is settling, and basic use is improving.

Strengthen

Goal: Build capacity for the loads your work, training, or sport requires.
Do: Progress resistance, repetitions, range, or time gradually—one meaningful change at a time.
Avoid: Avoid using pain-free rest alone as proof that the tissue is ready for full demand.
Progress when: The area tolerates progressively harder sessions without a marked next-day flare.

Return

Goal: Reintroduce the specific activity with control and confidence.
Do: Start with a reduced version of the task, then build duration, load, speed, and complexity separately.
Avoid: Avoid jumping from rehabilitation exercises straight to full training, competition, or heavy work.
Progress when: You can repeat the demands of your activity with stable symptoms, useful strength, and no loss of function.

Take-Home Guide

Printable

Download & print

Lower Back Pain: Home Exercise Program

A print-and-do home exercise program for load-related lower back pain — gentle movement, trunk control and hip strength you can start today.

Read guide →

Rehabilitation Guides

Rehabilitation · IA-BAC-REH-001

General Back Loading Principles

Learn how to adjust back load, movement and exercise volume, judge your symptom response, and know when back pain needs assessment.

Read guide →

Exercises

Exercises · IA-BAC-EXE-001

Bird 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-002

Glute 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-005

Chest-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-003

Dead 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-006

Seated Thoracic Rotation

Learn a gentle seated thoracic rotation drill while keeping the pelvis stable.

Read guide →Exercises · IA-BAC-EXE-004

Side 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

Stretches · IA-BAC-STR-001

Cat-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-002

Child'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-003

Knee-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 →

Prevention

Prevention · IA-BAC-PRE-002

Lifting 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 →

Recovery guidance needs context.

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.