Health + Fitness

5 Exercises to Strengthen Back After Personal Injury for Working Moms

Returning to normal life after having a personal injury is not an easy task. When many times when we get into a car accident or slip and fall on ice or in a store, moms go into super mom mode and think that we are okay and can continue through, even if we are in pain. Being a working mom, we are pushing ourselves to go over and beyond the ability that most people have because we are overextending ourselves. Unfortunately, when personal injuries happen, it burdens working moms from being able to go to go to work, claim a paycheck, and possibly spend quality time with their children.

What is a personal injury?

Did you know a personal injury is defined as a physical injury inflicted on a person’s body, as opposed to property or reputation? That means that it can be anything from being in a car accident, slipping and falling, dog bite, motorcycle accident, etc.

After a personal injury, it is important to contact a lawyer just in case to make sure that you are receiving all that is needed for your specific injury. The Tampa personal injury attorney office specializes in animal attacks, hospital nursing home abuse, slip and fall, motorcycle-bicycle accidents and more. Having a knowledgeable attorney on hand is important when dealing with the legal system, insurance, and money.

How to get your life back to normal?

When trying to get back into your normal life, especially as a working mom, the best way to do that is to let an attorney handle the legal side of it for you, so you have time to get back into your career and not have to take more time off. But when you want to work helping your body recover, returning to exercise after an injury needs to be a slow but steady pace.


Photo by Lena Bell on Unsplash

Exercises to strengthen your back after injury

Do not jump right back into the fitness routine that you were doing prior to your injury. Consulting your doctor first before beginning exercising is imperative. Ways to start working out after an injury are to start small. One of the parts of your body that suffer the most from a personal injury is the back.

Here are some exercises that will help you strengthen your back after a personal injury:

Pelvic Tilts

Improving your range of motion in your hips and lower back are crucial when working to strengthen your back. This is usually the area that will receive the most damage and limit you from motion. In order to do this exercise, you will lay on the ground with your feet flat on the ground and hold two fingers under your hip bone. Shift your pelvis toward your rib cage and hold for 2 to 3 seconds. Then move it away from the rib cage and repeat.

Leg Slides

This exercise will help you maintain a neutral spine and strengthen your core. To do this exercise, lie down on your back with your feet flat on the floor and put your hands on your hips. Extend one leg at a time and drag your heels along the ground.

Bird Dog

This exercise will help you strengthen your core and hip muscles. Start this exercise by kneeling on all fours and extending one leg and the opposite arm up. Hold this position for 10-20 seconds and then switch.

Back Extensions

This exercise will help with the range of motion and reduce your lower back pain along with decreasing the amount of disability by your injury. You will need to lay flat on the ground, with your stomach on the ground. Lift your head and shoulders off the floor using your lower back. Your arms can be by your sides or in front of your lifting with your body. Do not use your arms to help you lift up.


A typical yoga position that they use as a safe way to help stretch the spine. Get on all fours and as you breathe out, round your spine outward, like a cat. When you breathe in, arch your back as much as possible, like a cow. Do this at least 5 times, and remember, these movements are slow. It is important to breathe as much as possible during this exercise.

Your back tends to become weaker after an injury, so the first place to start is building the strength back in your lower back. Not jumping right into over strenuous activities and beginning with the exercises above will help you recover quickly to get back into your fitness lifestyle after a personal injury.

Featured Photo by Avrielle Suleiman on Unsplash

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TWL Working Mom

Jennifer is the Owner of TWL and Co-Owner of a Influencer Facebook Group Influential Mamas.  Along with blogging + freelance writing and selling Zyia Activewear, she is a mom, army wife and full-time teacher. Jennifer lives in Washington State and is a born + raised New Yorker. In her spare time, she loves traveling, yoga, the beach, writing, listening to books and drinking coffee.

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  1. Pingback: 5 Workouts For Moms to Reinforce Back After Accident – Injure Defender

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