Worst thing to do for a back injury is nothing.
The old RX was bed rest until the pain went away. New thinking is that movement helps.
The book linked below has been helpful when I've hurt my back. Last summer I injured my back and was in a lot of pain for 2 days. I did the moderate program recommended in the book (definitely start with the beginner program), and my pain was almost completely gone. After sitting for a long period it came back, but the moderate program definitely helped me get past this back injury faster than others. Moderate program takes about 15 minutes.
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In response to this post by darnellm)
Link: Foundation: Redefine Your Core
Posted: 09/18/2018 at 3:08PM