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Phase 3

Phase 3

The exercises in Phase 3 will help you back to normal function by training your back's strength and mobility


At this stage, it is important that you take advantage of your regained mobility and stability to perform the strength exercises correctly. Strength training aims to get you ready for the load on your muscles that you experience every day. You will, therefore, get exercises with relatively heavy loads.


Continue with activities that do not provoke or aggravate your back. You can do activities that cause pain, but only as long as the pain returns to the level it was at prior to the activity within 24 hours. If you have activities in your work or in your spare time, which greatly aggravates your back pain, we recommend that you reduce the activities in question by at least 10%.

You should avoid

Heavy lifting work that provokes your back, as well as long lasting sitting positions that can exacerbate your back pain and back function.

Tips to keep you active

An active working day helps prevent and reduce any muscle/joint pain - including lower back pain. To avoid locking your back in the same position for a long time, switch between sitting, standing and walking.

You will be able to

You will usually be able to return to normal or almost normal activity level. You have to switch between sitting, standing and walking.