What is happening in your back?
Your lumbar spine (lower back) is made up of five vertebrae stacked on top of each other, with spongy discs between them acting as shock absorbers. When a disc is overloaded — through repeated bending, heavy lifting, or a big impact — the soft centre can push outward (a bulge) or break through the outer wall (a herniation). This can press on nearby nerves, causing pain, tingling, or weakness that may travel down your leg (sciatica).
How bad is it?
A medical professional will diagnose the specific issue. Common categories include:
| Type | Typical presentation | Typical recovery |
|---|---|---|
| Muscle strain | Aching, stiffness, pain with movement, no leg symptoms | 1–3 weeks |
| Disc bulge | Localised back pain, may have mild leg tingling | 4–8 weeks |
| Disc herniation | Sharp back pain, radiating leg pain, possible numbness | 8–16 weeks |
| Disc herniation with nerve compression | Significant leg weakness, foot drop, altered bladder function | Urgent medical review |
Recovery timeline
Acute phase: Reduce irritation
Days 1–7
Avoid aggravating positions (usually prolonged sitting and bending). Stay as active as pain allows — bed rest beyond 48 hours is harmful. Walking is your best friend. Over-the-counter anti-inflammatories can help if approved by your doctor.
Early rehab: Restore movement
Weeks 1–3
Begin gentle core activation exercises: pelvic tilts, dead bugs (modified), and bird-dogs. Focus on finding neutral spine position. Avoid loaded flexion (sit-ups, heavy deadlifts, toe-touches).
Core stability: Build your natural brace
Weeks 3–8
Progress to McGill Big 3 (curl-up, side plank, bird-dog). Add Pallof presses and anti-rotation work. The goal is training your core to stabilise your spine under load, not just "getting strong abs."
Load tolerance: Return to gym
Weeks 6–12
Reintroduce hinge patterns with neutral spine (trap bar deadlift, hip thrust). Progress squatting depth gradually. Add rotational control exercises to prepare for contact.
Return to contact
Weeks 10–16
Rugby-specific drills with controlled contact. Scrummaging progression for forwards: machine only first, then live scrums with reduced intensity, then full contact. Must tolerate full training for 2 weeks before match play.
Core exercises that actually help
Exercises commonly prescribed by physiotherapists for lower back rehabilitation include:
- Dead bugs — lie on your back, arms up, knees at 90 degrees. Extend opposite arm and leg while keeping your lower back flat on the floor.
- Bird-dog — on hands and knees, extend opposite arm and leg without rotating your hips. Hold each repetition briefly.
- Pallof press — hold a cable or band at chest height, press out and resist rotation.
- Side plank — hold on each side, progressing duration as tolerated.
- Farmer carries — walk with heavy dumbbells at your sides. Forces your entire core to stabilise.