The best rule to follow is if it hurts stop the exercise immediately.

Always warm-up, cool down and stretch properly to ensure that the muscles are ready to exercise.

Your exercise routine will depend on your level of injury. There are various levels and you could be focussing on the inner core and strengthening this or you could now be focussing on back strength and stability.

If you are focussing on back strength and stability try walking lunges, squats, standing cable rows and dead-lifts.

Choose a cardio exercise that you’re happy with that does not hurt when performing it. Try swimming or aqua aerobics as these do not involve weight bearing.

However, if you are able to try power walking, jogging or attending an aerobics class (discussing your injury with the teacher before taking part). Remember, the stronger your back, the less likely you are to suffer from an injury.

Prior to participating in any exercise program or activity, it is recommended that you seek the advice of your physician or other qualified health care professional.