Advice

Rehabilitation depends on the source of the pain, but a typical program includes phases of rest, mobility, strengthening, and posture correction.

Lower Back Rehab Plan

Phase 1 – Reduce Pain and Inflammation

• Ice for acute injuries, heat for muscle tightness
• NSAIDs (with doctor’s guidance)
• Gentle walking and modified rest

Phase 2 – Restore Mobility

• Pelvic tilts
• Cat-Cow stretches
• Hip flexor and hamstring stretches

Phase 3 – Strengthen and Stabilize

• Glute bridges
• Bird-dogs
• Side planks
• McGill Curl-Ups

Phase 4 -Correct Posture and Body Mechanics

• Ergonomic workstation setup
• Lifting technique training
• Core and glute activation drills

Consistency is key – Most rehab plans require daily or near-daily work for 4-12 weeks.