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Phase 1

The exercises in Phase 1 are designed to ease you into your training. Your back injury should not be further provoked or irritated, but it is important to keep your back in motion. If you do not keep your back moving and stay still for long periods of time, your back will become more rigid, with the risk of prolonging your rehabilitation. Therefore, the exercises in phase 1 aim at increasing the mobility in your back.


In this phase, you'll have simple exercises for each individual part of the back that focus on gentle stimulation of the moving parts. Exercises are therefore typically performed with a minimal load on your muscles. It is normal to experience a little soreness or pain in the lower back during and after the exercises, but the pain shouldn't increase from day to day.


Continue performing activities that do not provoke or aggravate your back pain. It is also fine to perform activities that cause a little pain, as long as the pain returns to the level it was prior to the activity within 24 hours. If you perform activities in your work or spare time that greatly aggravate your back, we recommend that you reduce these activities by at least 50%.

You should avoid

Lifting, jumping, digging, shovelling snow and other activities that provoke your back. Also, your back must not be too inactive as this may aggravate the pain and back function. You should therefore avoid prolonged sitting positions, sitting in soft sofas, and similar stagnant activities.

Tips to keep you active

An active life helps to prevent and reduce any muscle/joint pain - including lower back pain. In phase 1 you can usually walk and bike without problems. To avoid locking your back in the same position for a long time, switch between sitting, standing, and walking.