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Exercises to Prevent Back Injuries

From overdoing it at the gym to slouching at your desk, many everyday activities can lead to back pain and injuries. Regular exercise and stretching can help protect your back by improving flexibility and decreasing your risk of injury. At United Rehab Hands On Physical Therapy, we provide patients with hands-on treatment to relieve their pain, restore function, and recover from injuries. Continue reading to learn some helpful exercises that can prevent back injuries.


Exercises to Prevent Back Injuries

While some back injuries are unavoidable, there are steps you can take to improve your spine health and lower your risk of becoming injured. A healthy back is more than just strong muscles. Your back muscles need to work together efficiently to stabilize your spine properly. Before beginning a new exercise program, it’s essential to consult with a physical therapist to ensure you are doing the appropriate exercises for your capabilities. Here are some helpful exercises you can perform to prevent back injuries:

Knee to Chest Stretch

Knee-to-chest stretches work to elongate the back, which can relieve pain and tension.

  1. Start by lying down on your back.

  2. Bend both knees while keeping both feet on the floor.

  3. Use your hands to pull one knee towards your chest. Hold your knee against your chest for a few seconds while keeping your core tight and pressing your spine into the floor.

  4. Lower your leg back down to the starting position, and repeat on the other side.

  5. Repeat with each leg three times twice a day.


Bridges are an excellent exercise for working the gluteus maximus. Keeping this muscle strong can help support your lower back.

  1. Line on your back and bend your knees. Make sure your feet are flat and hip-width apart.

  2. Drive your feet into the floor with your arms at your sides, and raise your hips and buttocks off of the ground until your body forms a straight line.

  3. With your shoulders on the floor, squeeze the buttocks.

  4. Lower your hips back down and rest. Repeat this exercise for fifteen repetitions.

  5. Perform three sets of fifteen repetitions.

Seated Lower Back Rotational Stretch

This stretch works the core muscles and strengthens the lower back, which relieves pain.

  1. Sit on a chair without arms with your feet flat on the floor.

  2. Twist your core to the right, keeping your spine tall and hips square.

  3. Place your hands behind your head to support the stretch.

  4. Hold this stretch for about ten seconds, then repeat on the left side.

  5. Repeat this exercise on each side three to five times twice a day.

Schedule Your Physical Therapy Session

There is no shortage of exercises you can do to prevent back pain and injuries. At United Rehab Hands On Physical Therapy, our team can help you find the best activities and treatments to tackle your back pain so you can continue doing what you love. Contact us today to learn more!


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