Gentle Stretching

• Lie down flat on your back. Bring your knees to your chest and bring your chin as far toward your knees as you can. Hold for a count of 10-15 seconds and then release. Repeat 10 to15 times, increasing extension and the hold as you are able.
  
  

Knee Stretches

• Lie flat on your back with your knees bent and heels flat on the floor. Using both hands to support your knee, bring it to your chest. Hold for a count of 10-15 seconds and then release. Repeat 10 to 15 times, again increasing as you are able.
  
  

Upper Back Stretches

• Use your arms to stretch the muscles in your upper back. Stretch your arms up toward the ceiling and hold for a count of 10, releasing and repeating 10 to 15 times. You can also stretch your arms out to either side, holding for a count of 10 for an extra exercise.
  
  

Water Exercising

• Exercising in water is a great way to start on your path to recovery. Ask your local gym or YMCA about water exercise and aerobics classes they offer, but steer away from lifting weights in the water as this may cause further harm to your back injury. You can begin a cardio regimen by swimming laps in the water using a flotation device such as a kickboard or strap a float of some kind around your waist.
  
  

When to Return to Normal Activity

• Speak with your doctor about how long you should continue your modified exercise regimen. It is important that you do not begin weight-bearing exercises before the doctor deems that you are ready, as this could strain or tear your injured muscle further.