Home Exercise Library

Low Back and SI Joint Exercises

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Low back and SI joint pain after a crash can make sitting, bending and lifting hard. These phases build from gentle pelvic motion to core control, hip strength and safe lifting patterns.

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam. Start with Phase 1 unless your provider has moved you up.

The four phases

Do not start these exercises if:

You may have a broken bone in your lower back. Wait until your provider checks your scans and says it is safe.
You have any of the warning signs listed in the warning signs section.
You have shooting pain, numbness, or weakness down your leg, and your provider has not yet cleared you with imaging.
You have lost control of your bladder or bowels, or feel numb in the groin or saddle area. Stop everything and seek emergency care.

Common questions

When can I start these exercises after a car accident?

After a provider has examined you. Some injuries need imaging or other care first. If you are our patient, your provider will tell you which phase to start and show you each exercise.

Should the exercises hurt?

A small stretch or mild muscle effort is okay. Sharp pain, pain that spreads, or pain that lasts after you stop is not. Stop, try a smaller movement, and tell your provider.

How long does each phase take?

Many people spend about a week in each phase. Your provider decides when you move up, based on how you are doing at your visits.

Are these the same as my printed handout?

Yes. These pages match the home exercise handouts our providers give out in the clinic, with photos and a demonstration video for each exercise where one is available.

Stop and get help

Nerves or brain

Numb or tingly arms, hands, face, or legs.
Weak grip, weak arms, or weak legs.
Slurred words or face droops.
New vision changes or double vision.
Sudden loss of balance.
You cannot control your bladder or bowels.
Numbness in your groin or saddle area (between your legs).
Weakness in BOTH legs.
Foot drop or dragging your foot when you walk.
Shooting leg pain that gets much worse over a few days.

Heart or breathing

Chest pain or trouble breathing.
Heart beating fast or skipping.
You pass out or almost pass out.

Getting worse

Pain wakes you from sleep and will not stop.
Pain gets worse each day.
A new symptom you did not have when you first saw your provider.

Other

Fever, chills, or weight loss with your pain.
A new injury to the area since you first saw your provider.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.