One of your lower back wounds is one of the most painful that you can experience. Not only because discomfort will impact just about everything else you do (or attempt to do), but also because recovery is one of the most complicated wounds, particularly when surgery is required. That’s because lifting is usually a no-no with lower back injuries-one of the essential parts of just about any workout plan.

But when it comes to lower back difficulties, the main goal in recovery and rehabilitation is to reinforce the areas around the injury, thus relieving the stress on the injured area, and just because you are restricted in lifting, this often means much lighter weights, not a total restriction.

Here are a few simple exercises that will go a long way towards getting your lower back. As a result, your overall life attitude-better: walking-sounds simple, yet walking clearly improves the muscles of the legs, including the hamstring and thigh muscles that are often impaired by lower back injuries. A good starting point is twenty minutes on the treadmill or an easy one-mile jump through the neighborhood.

Bicycle riding-This will also benefit the legs as long as the rider is careful not to bend too much on the hips.

Swimming-Another low-impact way to strengthen the lower body is swimming, particularly by standing up to your knees in water and simulating running movement, with water being used as resistance.

Force practice with the arms-Again, like water in a swimming pool, bands will provide low-level friction, and there are movements you can do right in your living room for both the upper and lower body that will help build endurance throughout the injured area. All you need is a brace for the upper body, wrapped around a doorknob. Lean on one foot, knees bent slightly, keeping the instrument at the waist in both arms. Do a set of pulls on each side facing the door and making sure the backbone is secure. Then sit in a chair, face the door with your back straight about five feet away, and pull back with both arms on the band, trying to get your elbows touching behind your back.

Group function with the legs-shape is critical as with the hands-if you have a back brace, wear it to ensure correct alignment. Connect one end of a band to something solid and low on the bottom, like a table leg, then make a circle to match with the other end around the ankle. A set of four simple exercises is a good place to start strengthening the legs as well as the hip area. These should be achieved for three sets of 10 on one foot before moving to the other leg. Slide the loop around your right ankle for the right leg. 1: With the left leg nearest to the anchor (band connected to the table leg), keep the left arm out and stretch the right leg to the side; 2: bring the right leg around the body in the opposite direction as No. 1; 3. Bring right leg straight back in front of the anchor; 4. Bring the right leg, forward-facing the anchor, leaving the knee straight.

Add in a few quicker and easier exercises-such as simple heel raises where, with hands-on-hips, you raise on the balls of your feet and step up, where you step up with one foot, then down with the other-both done 30 times-and you’ll find that the stiff lower back that keeps you from a fun golf round will start to feel much better. Where you put the ball, yeah, with that one you’re on your own.

NOTE: Check with your doctor if there is a back injury or use back brace.