Lower Back Rehabilitation

There is an important interplay between the rehabilitation and conditioning aspects of the ARC process. The ratio of one to the other will depend on your current phase of conditioning (see graph below); in other words, the two aspects should not be considered disconnected in a linear sense. Partnered with conditioning, the rehabilitative modalities below can help alleviate pain.

Relief for Flexion Sensitivity

Recline your car seat
If able, stand with one leg up (e.g. on a chair, step, etc.)
Take frequent breaks from prolonged sitting (every 30 minutes)
Lift with your hips, keeping hips wider than usual, to decrease strain on lower back (see video)

Relief for Extension Sensitivity

Bending forward, sitting down
If able, stand with one leg up (e.g. on a chair, step, etc.)
Less restrictive belts and pants
If walking/running, do so on an incline

Suggested Sleeping Positions

If on back, sleep with pillows under your knees
If on side, place pillow in between your legs
If on stomach, place pillow under your hips

Still Need Help?

You are welcome to meet virtually with our PT for additional feedback about rehabilitation. Otherwise, continue to the next step to learn how best to assess and strengthen weak joints and/or muscles.