7 Exercises to Strengthen Your Spine After an Auto Accident

You have about 40 muscles in your back, most of which exist in pairs. When you endure an auto accident, the jolt or compression of your spine can cause an injury.

Spine injuries of all types and severities can benefit from appropriate follow-up care. Part of that care involves building, or rebuilding, your back strength. In fact, strengthening your spine may make the difference between a strong and efficient recovery and slower healing and chronic back pain.

Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill, Florida, specialize in spine treatment after auto accidents — which may include particular exercises to keep you on the optimal path.

Common auto accident spine injuries

Car, truck, and motorcycle accidents can affect your spine in a range of ways. Accident injuries we regularly treat include disc herniation, whiplash, and vertebral fractures. Strains, sprains, and dislocations affecting the spine are also common.

When to start spine strength exercises after an accident

In many cases, rest is crucial following an auto accident injury. Early on, certain movements may make matters worse. Our team can determine your proper timeline in terms of exercise.

In many cases, stopping any activity that aggravates your spine for at least several days helps calm pain and inflammation. During that time, your care plan may also include things like medication, periodically icing the area, or wearing a brace.

Once you’re approved for exercise, which may take 2-3 weeks of treatment for mild to moderate injuries, we may recommend physical therapy (PT). During PT sessions, you’ll learn specific strengthening exercises, with proper form, to continue at home.

Spine strengthening exercises for recovery

Each person’s journey through post-accident recovery is unique, including the type and timing of back strengthening activity.

Depending on your injury type, symptoms, and recovery stage, exercises our team may recommend include:

Bird-dog lifts, where you extend your opposite leg and arm from a hands-and-knees position
Planks, where you hold yourself up on your forearms and toes (for 10-30 seconds)
Pull-ups or triceps dips
Supermans, where you raise your legs and arms from a belly-down position
Deadlifts, using (not overly heavy) handheld weights or a dumbell
Toe touches from a standing position
Swimming or brisk walking

You may benefit from short intervals of exercise at first, such as three 10-minute rounds with breaks in between.

While some amount of discomfort is normal during accident recovery, stop the activity if you notice sharp or shooting pain. Any mild to moderate pain you’re already experiencing should return to baseline shortly after.

Getting the support you need

Our auto accident recovery plans start with a comprehensive exam. There, you’ll also discuss your symptoms, lifestyle, and medical history. Your provider may order imaging tests, too, such as an X-ray.

To learn more or get on the path to increased spine strength after an auto accident, call Spine Institute of Florida or schedule an appointment through our website today.