Lower Back injury recovery exercises
Explore structured lower back injury recovery exercises, rehab movements, strengthening drills, and return-to-play actions from the iSoccer recovery library.
Recovery - Spinal Rocking
Exercise to ease low back pain at home: Lie on your back and gently rock the knees side to side or forward and back to relax the spine and hips.
Recovery - Piriformis Stretch
Exercise to ease low back pain at home: Cross one ankle over the opposite thigh and gently pull the legs toward the body to stretch the glutes and hip.
Recovery - Knee to Chest Stretch
Exercise to ease low back pain at home: Lie on your back and gently pull one or both knees toward the chest to stretch the lower back and hips.
Recovery - Curl Up
Exercise to ease low back pain at home: Lie on your back and gently lift the head and shoulders slightly while keeping the lower back controlled and stable.
Recovery - Lower Back Pelvic Tilt
Exercise to ease low back pain at home: Lie on your back with knees bent and gently tilt the pelvis to flatten the lower back against the floor, then release.
Recovery - The Bridge
Exercise to ease low back pain at home: Lie on your back with knees bent, lift the hips into a bridge position, then lower slowly with control.