Regular exercise to regain your low back strength and a gradual return to daily activities is important for your full recovery. Your orthopedic surgeon and physical therapist will recommend exercises for 10 to 30 minutes three times a day during the early recovery phase. They may recommend some of the exercises below. This guide can help you understand your exercise and activity plan. Let your orthopedic surgeon and physical therapist guide you.
Initial Training Plan
Ankle Pump
1 Lie on your back
2Move ankle up and down for 10 repetitions
3Repeat 10 times
Heel slide
1Supine
2 slowly bend and straighten the knee
3Repeat 10 times
Abdominal contraction
1Lie on your back and bend your knees, place your hands on your chest
2Tighten the abdominal muscles and squeeze the chest backwards
3Do not hold your breath
4Hold for 5 seconds
5 Relax
6Repeat 10 times
Back squats against the wall
1Stand with your back against the wall
2Feet 30 cm from the wall
3Tighten your abdominal muscles and slowly bend your knees 45 degrees
4Hold for 5 seconds
5Slowly return to vertical position
6Repeat 10 times
Stand on your heels
1Stand with your feet under even pressure
2 Slowly raise your heels and then lower them
3Repeat 10 times
Straight Leg Raise
1Lie flat with one leg straight and the other leg bent at the knee
2Tighten the abdominal muscles and keep the back stable
3 slowly lift the leg to 15-30 cm, hold for 1 to 5 seconds
4 slowly lower the leg
5Repeat 10 times
One knee to chest stretch
1Lie flat with both knees bent
2Bend your lower leg and bring one knee to your chest
3Maintain for 20 seconds
4 Relax
5Repeat 5 times on one side
Hamstring stretch
1Lie flat and bend your leg
2Hold the thigh from behind the knee
3Slowly straighten the knee until the thigh has a sense of stretch
4Maintain for 20 seconds
5 Relax
Lumbar spine stability exercises with a Swiss ball
Each exercise must be done by tensing the abdominal muscles for 60 seconds each. The farther the ball is from your body, the more difficult the exercise is.
Lie on the floor
1 Lie on your back with your knees bent and your lower legs on the ball
2 slowly raise your arms above your head and then slowly lower them, alternating between left and right movements
3 slowly straighten one knee, relax, alternating between left and right movements
4 slowly extend one knee, while lifting the opposite arm over the head, alternating between left and right
5 Slowly roll the ball back and forth with your legs
Sitting on the ball
1Sit on the ball with your hips and knees bent 90 degrees with your feet on the floor
2 slowly lift the upper leg, alternating between left and right movements
3 slowly lift and lower the heel, alternating between left and right movements
4 slowly lift one side of the arm and the opposite side of the heel, alternating left and right movements
5 slowly lift one side of the foot 5 cm from the floor, alternating left and right movements
Stand
1Stand against the wall, put the ball in the middle of the wall and lower back
2 slowly bend the knee 45 degrees to 90 degrees, maintain 5 seconds and then straighten the knee
3 Slowly bend your knees 45 to 90 degrees and raise your arms above your head at the same time
Lie on the ball
1 Lie on the ball with the ball touching your abdomen
2 Alternating slow arm raises overhead
3 alternate slow lifting of the legs, 5 to 10 cm from the floor
4Arms and legs alternating at the same time
5 single knee bend, slowly raise a single leg, alternating between left and right
Note: Be careful not to arch your back
Advanced exercise program
Stretching of the hip flexors
1 Lie on your back with your lower back near the edge of the bed, holding your knee against your chest
2 Slowly lower one leg, keeping the knee bent, until a stretch is felt in the hip or thigh
3 Hold for 20 seconds
4 relax
5 Repeat 5 times on each side
Pear-shaped muscle stretch
1Lie flat with both knees bent
2Cross your legs, with one leg on top of the other
3Turn the opposite knee closer to the chest until the hip feels stretched
4Hold for 20 seconds
5 Relax
6Repeat 5 times
Lower back stabilization exercises with a Swiss ball
1 Lie on the ball and place the ball on your abdomen
2Crawl forward with your hands in front of the ball until it reaches under your legs and then return
3Crawl forward with your hands in front of the ball until the ball is under your legs, slowly alternating arms over your head
4 hands in front of the ball crawl forward until the ball reaches under the legs, then slowly do push-ups.