Back pain

The term “back pain” covers a wide range of soreness, stiffness, muscle tension or pain in your back. These pains may be a one-time case, a recurring issue or a chronic condition that periodically gets worse.

Find the right program for you

Why does it hurt?

Almost all people experience back pain at least once in their lifetime, and the causes are many and varied. In most cases, the pain comes from various muscles or tendons that have been unduly strained by physical activity, or the kind of natural degeneration that comes with age. In short, the most common causes are:

  1. Excessive strain: The ligaments, tendons and muscles of your back are subjected to an unaccustomed strain over a longer period of time.

  2. Acute injury: Your back is damaged due to a sudden and often overwhelming strain.

  3. Degeneration: The tendons, ligaments and muscles of your back become weaker and stiffer with age, which naturally increases the risk of injury and pain.

Pain is the body’s way of telling you to ease the strain on your injury. Two things are critical in treating your pain:

  • If the pain is acute or suddenly gets worse, make sure to reduce or avoid the kind of activity that caused it.

  • Fitness training and specific exercises are generally the best cure against back pain. Strengthening the muscles of your back and abdomen will also reduce your risk of future injuries.

How Injurymap treats your back pain

Injurymap’s program for back pain consists of exercises that stimulate and help rehabilitate your back. The first exercises focus on light mobility, which will prepare you for the stability and strength exercises that will return your back to normal. Stretching exercises are also a part of the program, and they will help ensure your continued mobility and the avoidance of future injury.


Exercises for Back pain

  1. Curl and sway on knees
    10 reps x 1 sets

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    • Lie on your hands and knees.
    • Curb your back then slowly sway it the other way.
    • Move slowly so that the full movement takes between 2 and 4 seconds.
    • The entire series represents one repetition.
    • Perform 10 repetitions without pausing.
  2. McKenzie bent arm
    5 reps

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    • Lie on your stomach.
    • Lift your upper body up with your arms so your back sways backward.
    • Relax the abdominal and back muscles.
    • Hold the position for 10 seconds and then return to the starting position.
    • Perform 5 repetitions.
  3. Leg lift on the floor I
    5 reps x 1 sets

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    • Lie on your back with bent knees and your feet placed flat on the floor.
    • Place your hands on your lower back and press it down towards the floor by sucking in your belly and flexing your abdominal muscles.
    • Lift your feet slightly up from the floor and hold the position for 2-4 seconds and then lower them again.
    • Make sure that your hands do not lose contact with your lower back.
    • Perform 5 repetitions.

Treat your pain with Injurymap

Download the app to get a customized program that addresses your specific pain with exercises.