Low
Back Pain Exercise Guide
Regular exercises to restore the strength of your back
and a gradual return to everyday activities are important for your
full recovery. Your orthopaedic surgeon and physical therapist may
recommend that you exercise 10 to 30 minutes a day one to three times
a day during your early recovery. They may suggest some of the following
exercises. This guide can help you better understand your exercise
and activity program, supervised by your therapist and orthopaedic
surgeon.
Initial Exercise Program |
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Ankle Pumps - Lie
on your back. Move ankles up and down.Repeat 10 times. |
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Heel Slides - Lie
on your back. Slowly bend and straighten knee.Repeat 10 times. |
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Abdominal Contraction -
Lie on your back with knees bent and hands restingbelow ribs.
Tighten abdominal muscles
to squeeze ribs down toward back.Be sure not to hold breath.
Hold 5 seconds. Relax. Repeat 10 times. |
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Wall Squats - Stand with back
leaning against wall. Walk feet 12 inches in front of body.
Keep abdominal muscles
tight while slowly bending both knees45 degrees. Hold 5 seconds.
Slowly return to upright position. Repeat 10 times. |
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Heel Raises - Stand with weight
even on both feet. Slowly raise heels up anddown. Repeat 10
times. |
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Straight Leg Raises - Lie on
your back with one leg straight and one kneebent. Tighten abdominal
muscles to
stabilize low back. Slowly lift leg straight upabout 6 to
12 inches and hold 1 to 5 seconds. Lower leg slowly. Repeat
10
times. |
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Intermediate Exercise Program |
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Single Knee to Chest Stretch - Lie on your back with both knees
bent.Holdthigh behind knee and bring one knee up to chest. Hold
20 seconds.Relax.Repeat 5 times on each side. |
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Hamstring Stretch - Lie on your back with legs bent. Hold one
thigh behindknee. Slowly straighten knee until a stretch
is felt in back of thigh. Hold 20 seconds. Relax. Repeat 5 times
on each
side. |
Lumbar Stabilization Exercises With Swiss
Ball -
Abdominal muscles must remain contracted during each exercise.
See "Abdominal Contraction" exercise from initial exercise
program. Perform each exercise for 60 seconds. The further
the ball is from your body, the harder the exercise.
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Lie on your back with knees bent and calves resting on
ball.
1. Slowly raise arm over head and lower arm, alternating right and
left sides.
2. Slowly straighten one knee and relax, alternating
right and left sides.
3. Slowly straighten one knee and raise opposite
arm over head.Alternate opposite arms and legs.
4. Slowly "walk" ball
forward and backward with legs.
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Sitting on ball with hips and knees bent 90 degrees and
feetresting on floor.
1. Slowly raise arm over head and lower arm, alternating
right and left sides.
2. Slowly raise and lower heel, alternating
right and left sides.
3. Slowly raise one heel and raise opposite
arm over head. Alternate oppositearm and heel.
4. Marching: Slowly
raise one foot 2 inches from floor, alternating rightand left
sides.
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Standing with ball between your low back and wall.
1. Slowly bend
knees 45 to 90 degrees. Hold 5 seconds. Straighten knees.
2. Slowly
bend knees 45 to 90 degrees while raising both arms over head. |
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Lie on your stomach over ball.
1. Slowly raise alternate arms
over head.
2. Slowly raise alternate legs 2 to 4 inches off of floor.
3. Combine 1 and 2, alternating opposite arms and legs.
4. Bend one
knee. Slowly lift this leg up, alternating right and left legs.
Be
careful not to arch your low back!
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Advanced Exercise Program |
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Hip Flexor Stretch - Lie on your back near edge of bed, holding
knees tochest. Slowly lower one leg down, keeping knee bent, until
a stretch is feltacross top of the hip/thigh. Hold 20 seconds.
Relax. Repeat 5 times on each side. |
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Piriformis Stretch - Lie on back with both knees bent. Cross
one leg on topof the other. Pull opposite knee to chest until a
stretch is felt in the buttock/hiparea. Hold 20 seconds. Relax.
Repeat 5 times each side. |
Lumbar Stabilization Exercises With Swiss Ball
Lie on stomach over ball.
1. "Walk" hands out in front
of ball until ball is under legs. Reverse to starting
position.
2. "Walk" hands out in front
of ball until ball is under legs and slowly raise alternating
arms over head.
3. "Walk" hands out in front
of ball and slowly perform push-ups.
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Aerobic Exercises - Maintain
spine in neutral position while stabilizing with abdominal
muscles to protect
the low back during aerobic exercise.
1. Stationary bike for
20 to 30 minutes. 2. Treadmill for 20 to 30 minutes. |
