Back injuries, especially lower back injuries, often result in pain and loss of motion. When you have injured your back, the best thing to do is to rest it for at least 24 hours and put ice on it for 15 minutes out of every waking hour. Once you have given your chance a back to rest, it will most likely begin to show slight improvement. At that point you can do stretches that will bring about increased range of motion and allow you to move without pain.
Wall Push-Up
Begin by putting your hands on a wall at shoulder height. Put your feet about 18 to 24 inches from the wall. Take your right foot and move it back about 12 inches. Arch your back, bend your elbows and bring your chin about 3 to 4 inches from the wall. Straighten your elbows and return to the original position. Do this 15 times, take a 30-second break and repeat the set. This will increase your flexibility.
Lumbar Bridge
Lie down on the floor and place your hands on the floor, next to your hips. Bend your knees up at a 45-degree angle. Press down with your hands and lift your hips up. Hold the lift for four seconds and then lower your hips back to the floor. Do this lift 15 times, take a 30-second break and repeat the set. This exercise will increase your range of motion.
Knee-to-Chest
Lie on your back and place your knees at a 45-degree angle. Take hold of your right leg and pull it up towards your chest. Your knee should be about 6 inches from it. Return it to its original position. Do the same thing with your left leg. Do 15 lifts with each leg and then take a 30-second break. Repeat the set. This will increase your strength and your flexibility.
Leg and Arm Raise
Lie down on the floor with your arms extended over your head. Pick up your head, your right arm and left leg about 8 inches off the ground. Hold the lift for three seconds. Return to the starting position. Then, lift your left arm, your head and your right leg about 8 inches off the ground and hold it for three seconds. Do 15 lifts, take a 30-second break and then repeat the set.
Wall Back Stretch
Stand up against a wall with your arms down at your sides. Try to press the small of the back against the wall. Hold that for three seconds and then relax your back. Do this 15 times, take a 30-second break and repeat the set.
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