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Lower back (lumbar): returning to sport step by step

Pain in the lower back, often on one side, which may increase when sitting for a long time or bending forward.

Lower back

Why it happens

Sedentary lifestyle, rapid increase in load, lack of core strength and hip mobility, loads lifted with poor posture.

Coming back in four stages

  1. 1

    Flat walking for 20 to 30 minutes, alternating sitting and standing positions.

  2. 2

    Core strengthening and hip mobility prescribed or approved by your physiotherapist.

  3. 3

    Easy cycling, swimming or slow running on flat ground, without lifting heavy loads.

  4. 4

    Return to your usual sport in stages, heavy loads and fast rotations last.

Move on to the next stage after 2 sessions in a row with discomfort of 2 out of 10 or less and no pain the next day. Each stage usually lasts 1 to 2 weeks, depending on your healthcare professional’s advice. For the lower back, morning stiffness that goes within a few minutes is normal; pain that lasts or goes down the leg means staying at this stage.

Movements to postpone

  • charges lourdes from stage 3
  • rotations du tronc from stage 4

Strengthening exercises

  • 12

    Pelvic tilt

    from stage 1 of the plan

    On all fours, gently round then arch the back within a pain-free range. 10 repetitions.

    To start: 10 slow ones, once or twice a day.

    Variations, mistakes and progression
    Easier
    Very small range, just the pelvis.
    Harder
    Bigger, slower movement, breathing deeply.
    Common mistakes
    • Forcing at the end of the range.
    • Bending the elbows.
    Moving on
    This is a mobility exercise: keep it as a warm-up.
  • 12

    Bird dog

    from stage 1 of the plan

    On all fours, extend one arm and the opposite leg keeping the back steady, hold 5 seconds then switch.

    To start: 3 sets of 8 per side, 5-second hold, once a day.

    Variations, mistakes and progression
    Easier
    Leg only, or arm only.
    Harder
    10-second holds, then bringing elbow and knee under the belly between reps.
    Common mistakes
    • Lifting the leg too high and arching the back.
    • Letting the pelvis rotate.
    Moving on
    When 3 × 10 is done without the pelvis moving (a glass on your lower back would not fall).
  • 12

    Dead bug

    from stage 2 of the plan

    Lying on your back, arms to the ceiling, knees at 90 degrees: lower one heel towards the floor keeping the low back flat, then alternate.

    To start: 3 sets of 8 per side, slowly, once a day.

    Variations, mistakes and progression
    Easier
    Move only the legs, arms on the floor.
    Harder
    Opposite arm and leg together, leg straighter.
    Common mistakes
    • Letting the lower back lift off the floor.
    • Holding your breath.
    Moving on
    When 3 × 10 with opposite arm and leg is done with the back flat.
  • 12

    Glute bridge

    from stage 2 of the plan

    Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

    To start: 3 sets of 12, 2 seconds at the top, every other day.

    Variations, mistakes and progression
    Easier
    Smaller range, feet closer to the buttocks.
    Harder
    On one leg, then with your shoulders on a sofa.
    Common mistakes
    • Arching the lower back instead of squeezing the glutes.
    • Letting the knees drift apart or together.
    Moving on
    When 3 × 12 on one leg is easy, with the pelvis staying level.

  • Forearm plank

    from stage 3 of the plan

    On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

    To start: 3 holds of 20 seconds, every other day.

    Variations, mistakes and progression
    Easier
    On your knees, or hands on a table.
    Harder
    On your feet, then lifting one foot for a few seconds.
    Common mistakes
    • Hips too high or lower back sagging.
    • Holding your breath.
    Moving on
    When you can hold 45 seconds on your feet, body aligned.

  • Side plank

    from stage 3 of the plan

    On your elbow, knees bent (later legs straight), hold 20 to 30 seconds with the pelvis aligned.

    To start: 3 holds of 20 seconds per side, every other day.

    Variations, mistakes and progression
    Easier
    Knees bent on the floor.
    Harder
    Legs straight, then lifting the top leg.
    Common mistakes
    • Letting the hip sag towards the floor.
    • Leaning the trunk forward.
    Moving on
    When you can hold 45 seconds with straight legs and the pelvis aligned.
  • 12

    Hip hinge (light deadlift)

    from stage 4 of the plan

    Standing with a straight back, push the hips back while lowering a light weight along the shins, then rise squeezing the buttocks.

    To start: 3 sets of 10 with a light weight, every other day.

    Variations, mistakes and progression
    Easier
    No weight, hands sliding down your thighs.
    Harder
    Slightly heavier weight, or the single-leg version.
    Common mistakes
    • Rounding the back.
    • Bending the knees like a squat instead of pushing the hips back.
    Moving on
    When 3 × 12 is done with a straight back and no pulling at the back of the thigh the next day.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

When to stop and see a professional

Pain after a blow, tingling or loss of strength in a leg, bladder or bowel problems, or intense night pain: see a doctor urgently.

Rehab’s advice

Alternate positions and walk regularly. Avoid heavy loads and fast rotations at first.

What the Rehab plan does for this injury

The plan starts at 40% of your previous training volume and builds up to 90%, with a consolidation week every three weeks. If your discomfort reaches 5 out of 10, it stops and refers you to your doctor or physiotherapist.

In which sport?

General information, currently being reviewed by healthcare professionals. It replaces neither a diagnosis nor the advice of your doctor or physiotherapist.