Should you rest or keep moving when you have back pain?

The article recommends prioritising movement over rest. In most cases it is advised to stay active rather than inactive, but within the pain threshold, and to avoid movements and exercises that worsen the pain.

What causes acute lumbago?

Acute lumbago often occurs after heavy and improper lifting or sudden, abrupt movements, leading to muscle strains or irritation of the ligaments in the lower back, with pain and reduced functionality as a result.

How many repetitions should you do of the bridge (hip lift)?

Three rounds of 10 to 12 repetitions. Lie on your back with feet flat on the floor and knees bent, lift your hips so the body forms a straight line from knees to shoulders, then lower back down.

When is it safe to start strength training after a back injury?

Strength training should start when qualified healthcare professionals have given the green light, since injuries such as acute lumbago, herniated disc and sciatica should be followed up by healthcare professionals.

Which strength exercises are recommended for the back?

Core exercises such as the plank, back extension, side plank and the "dead bug", plus squats, deadlifts and dumbbell rows for the upper back – starting with light weights and stopping if lower back pain returns.

Back Pain? Strength and Mobility Can Provide Faster Rehabilitation | Hardworkout Magazine

Key takeaways

- Between 60 and 80 per cent of adults experience acute or chronic lower back pain at some point in their adult life.

- Staying active within the pain threshold is preferable to rest for most back injuries, provided painful movements are avoided.

- Pelvic tilts, the cat stretch and the bridge are three low-load mobility and stability exercises that can be performed two to three times a day during rehabilitation.

- Strength training after a back injury should only begin once qualified healthcare professionals have given the green light.

- Deadlifts and squats strengthen the back, but heavy loads should be avoided until basic strength and stability have been rebuilt.

During an adult life, 60 to 80 percent experience acute or chronic lower back pain. Strength and mobility are crucial for faster rehabilitation.

Back pain is a common problem that affects many people, regardless of age. And if the pain or discomfort is strong enough, it can impact both quality of life and work ability. Once the injury occurs, it is therefore important to know what measures to take for faster rehabilitation. Three important keywords are core muscle exercises, strength training for the back, and mobility exercises.

Which injuries most often cause lower back pain?

Back injuries can range from acute muscle strains to more serious conditions. Regardless of the cause, back pain and lower back pain are recurring reasons for sick leave and reduced functionality, especially in adults.

Herniated discs, sciatica, and wear and tear on the vertebrae (spondylosis) are common back injuries, but also more serious.

While acute lumbago is the most common and a less serious injury, it still causes severe pain in the lower back.

Acute lumbago is an injury that often occurs after heavy and improper lifting or sudden and abrupt movements. This leads to muscle strains or irritation of the ligaments in the lower back, resulting in pain and reduced functionality.

Whether it is acute lumbago or a herniated disc, the pain can last for weeks or months. Rehabilitation with exercise is an important factor in returning to normal activity.

Also read: [Best in test of adjustable dumbbells](/magazine/adjustable-dumbbells-top-10-best-in-test-2026)

![rehabilitation of lower back pain](https://hardworkout.no/wp-content/uploads/2024/09/AdobeStock825197055.jpeg)

How to Train with Lower Back Pain? Many may feel at a loss as to how to train with a back injury and lower back pain. To avoid worsening the injury, the most important thing is to adapt the training according to the extent of the pain.

However, this does not mean that one should stop moving completely.

Once the injury has occurred, there are some general principles for rehabilitation and training:

- Avoid painful movements and exercises that worsen the pain.

- Prioritize movement over rest. In most cases, it is recommended to stay active rather than inactive, but within the pain threshold.

- Focus on stabilizing the back and maintaining good posture.

But how to train? Common to most back injuries is the importance of focusing on gentle exercises, but without overloading the back too much. Therefore, mobility training is a good choice for faster rehabilitation.

Also read: [Guide to the best and most important training equipment](https://hardworkout.no/treningsutstyr-guide/)

Three Good and Safe Mobility Exercises for the Back

Lower back pain can be both bothersome and long-lasting, but with the right rehabilitation, you can reduce the risk of future injuries.

Therefore, the focus should be on careful rebuilding of strength, core muscles, and mobility, where the following three exercises are safe choices:

- Pelvic tilt is a gentle exercise that activates the core muscles and provides better stability in the lower back without straining it. Lie on your back with your knees bent and feet flat on the floor, then press your lower back down towards the ground while pulling your abdominal muscles in. Hold for 5 seconds, relax, and do 10 to 15 repetitions, preferably two to three times daily.

- Among mobility exercises for the back, the cat is a gentle and effective exercise. The cat provides better mobility in the spine without stressing the muscles. Get on all fours with straight arms and knees on the floor. Arch your back slowly like a cat, then lower down to a sagging back. Do 10 to 15 repetitions, and repeat two to three times a day.

- Bridge, also known as hip lift, is an exercise to strengthen the gluteal muscles, which support the lower back and can reduce strain on the spine. Lie on your back with your feet flat on the floor and knees bent, then lift your hips up so that your body forms a straight line from your knees to your shoulders and lower back down. Do three rounds of 10 to 12 repetitions.

Also read: [Useful tips for training endurance and strength after injuries](https://hardworkout.no/nyttige-rad-ved-opptrening-av-utholdenhet-og-styrke-etter-skader/)

![mobility exercises for the back](https://hardworkout.no/wp-content/uploads/2024/09/AdobeStock772150806.jpeg)

Rehabilitation with Strength Training for the Back When lower back pain has subsided, strength training for the back is the next step in the rehabilitation process.

Whether it is acute lumbago, herniated disc, or sciatica, these are typical injuries that should be followed up by healthcare professionals. Also because these are back injuries that often cause severe pain over a shorter or longer period.

For this reason, strength training should start when qualified healthcare professionals have given the green light.

With the goal of gradually building strength and mobility, as well as preventing further pain in the lower back, the following should be the focus:

- Focus on strength exercises for the core muscles, because a strong core supports the spine and acts as injury prevention. Tips for good and gentle exercises include plank, back extension, side plank, and "dead bug."

- Squats and deadlifts provide strength training for the back, but also for the legs and core. Meanwhile, rowing with dumbbells strengthens the upper back. All three are exercises that should be included in the training, but start with light weights and stop if lower back pain returns.

- Avoid heavy lifting at the start. Although deadlifts are a good exercise that strengthens the back, heavy lifting should be avoided until basic strength and stability are built up. The same applies to squats. Both deadlifts and squats are also exercises that can lead to back injuries, especially with incorrect technique or too heavy weights.

Sources

Low back pain: Learn More – Why movement is so important for back pain – [National Library of Medicine](https://www.ncbi.nlm.nih.gov/books/NBK284944/)

The effects of strength exercise and walking on lumbar function, pain level and body composition in chronic back pain patients – [Journal of Exercise Rehabilitation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5091063/)

Lower back pain, low back pain, guide – [Norsk Helseinstitutt](https://nhi.no/symptomer/muskelskjelett/korsryggsmerter-veiviser)