Spine conditioning program

This spine conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Performing the exercises two to three days a week will maintain strength and range of motion in your back.

This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.

Strength

Strengthening the muscles that support your spine will help keep your back and upper body stable. Keeping these muscles strong can relieve back pain and prevent further injury.

Flexibility

Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

Target Muscles

The muscle groups targeted in this conditioning program include:
• Cervical spine (neck)
• Trapezius (neck and upper back)
• Latissimus dorsi (side and middle back)
• Back extensors and erector spinae (middle and lower back)
• Quadratus lumborum (lower back)
• Abdominals
• External oblique rotators (side and lower back)
• Internal oblique rotators (side and lower back)
• Piriformis (buttocks)
• Gluteus maximus (buttocks)
• Gluteus medias (buttocks)
• Hamstrings (back of thigh)

Source Rehabilitation Exercise and Conditioning Handouts American Academy of Orthopaedic Surgeons AAOS

Also see
Fixing Upper Back and Neck Pain Healthline