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Lumbar Spine Exercises for Sprains

When you have sprained the lumbar (lower) area of your spine, give it a chance to heal. That means resting for 24 to 48 hours and then treating the sprain with ice packs. However, once you have passed the 48-hour mark, you can try to do exercises in order to relieve the pain and regain movement and strength.

  1. Pelvic tilt

    • Lie down on the floor while on your back. Bend your knees at a 45-degree angle and put your hands flat on the floor. Contract your abdominal muscles and as you do this; flatten your lower back as you try to push your belly button to the floor. Hold this position for two seconds. Do this exercise 15 times, take a 30-second break and repeat the set.

    Knee-to-chest stretch

    • Lie down on the floor while on your back. Pick up your right knee until it is at hip level. Take both hands and grasp behind the back of the knee and stretch it up to your chest. Hold this stretch for three seconds. Do this 15 times and then switch legs and do this with your left knee 15 times. Take a 30-second break and repeat the stretch.

    Lower trunk rotation

    • Again, lie down on the floor while on your back. Bend your knees up to a 45-degree angle. Grasp your arms around your knees and then turn them to the left until your left knee is about four inches from the floor. Hold this for three seconds. Now rotate your knees until your right knee is just about four inches from the floor. Hold this for three seconds. Do 15 rotations to each side, take a 30-second break and repeat the set.

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