Exercises to Do After an Epidural Steroid Injection

Most patients are advised to take it easy for a period of about a day or so after receiving an epidural steroid injection, giving the medication time to settle and allowing any immediate soreness to ease. Mild discomfort at the injection site can happen, and while this usually resolves on its own, it makes sense to avoid any added strain too soon. Once that initial window passes, light movement is typically encouraged, though how soon a patient resumes a full routine depends on the response to the injection and how symptoms evolve in the days that follow. Providers at Northstar Joint and Spine can provide patients with specific guidance tailored to their recovery to ensure the exercises they perform are beneficial while minimizing the risk of excess strain. For some, returning to activity may mean starting with simple walking or gentle stretching before building back into something more structured. Any movements that put direct pressure on the back or require sudden twisting should generally be held off until the spine feels more stable. In most cases, physical activity is gradually reintroduced under guidance, especially when the goal is long-term symptom control. If the injection brings meaningful relief, movement often becomes more comfortable, making it easier to rebuild strength without causing discomfort again.

Low-impact movement tends to be the safest exercises to engage in following an epidural steroid injection, particularly anything that encourages circulation and keeps the spine in a neutral position. This might include walking on a flat surface, light movements, or targeted stretches prescribed by a physical therapist. In the early phase after an injection, avoiding compression or jarring motion is key, so exercises like running, weightlifting, or bending-based routines are usually paused until progress can be assessed more clearly. As inflammation settles and discomfort becomes more manageable, many patients shift toward core engagement and flexibility work that supports long-term spine health. Focused exercises, as directed by specialists at Northstar Joint and Spine, that stabilize without overloading the area are often phased in carefully. Each plan is adjusted to the individual’s baseline and how their body responds in the days and weeks following the injection, with changes made based on functionality and pain level.

Once the initial relief sets in, exercise becomes one of the more effective ways to maintain and extend the benefits of the injection. Movement helps prevent stiffness, keeps the surrounding muscle groups from weakening, and allows the body to return to a more natural rhythm. For those who’ve been dealing with chronic discomfort, the injection helps make activity more feasible, helping prevent adverse impacts that have the capacity to develop when movement is avoided.

Engaging in the right kinds of activity, such as those that are aimed at building core strength or encouraging gentle alignment, can influence how long relief lasts. The goal isn’t to push through pain, but to restore enough comfort and range to support regular movement again. With the right approach, exercise works alongside the injection to help improve recovery and symptom relief.

Staying active after treatment helps protect the progress made, especially when pain relief allows for movement that was previously limited or avoided. Once discomfort reduces, muscles that had been neglected for a period can start to be strengthened again. Regular motion also improves circulation and joint function, both of which support better spine health overall. When pain isn’t dictating every movement, posture tends to improve naturally, too, which can further reduce strain over time. Small shifts in activity can often lead to bigger gains in independence and quality of life. The injection offers the relief that makes those shifts possible, while staying active helps reinforce the positive changes.

Epidural steroid injections are available at Northstar Joint and Spine. For more information, please contact us today or schedule an appointment online. We are conveniently located at 7704 San Jacinto Pl Suite #200 Plano, TX 75024. We serve patients from Plano TX, Willow Bend TX, Frisco TX, Allen TX, Addison TX, North Dallas TX, and surrounding areas.