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Exercise after lumbar disc surgery

Should we exercise after lumbar disc surgery or not?

Regular exercise is important to regain back strength and a gradual return to daily activities is important for your full recovery after back surgery. Your orthopedic surgeon and physical therapist may recommend that you exercise for 10 to 30 minutes, 1 to 3 times a day, during your early recovery. They may demonstrate some of the exercises shown below.

This guide is designed to help you better understand your exercise and activity program, under the supervision of a physical medicine specialist or orthopedic surgeon. To ensure your safe recovery, be sure to check with your therapist or orthopedic surgeon before doing any of the exercises shown.

Basic training program

Ankle pumps

  • Sleep on your back.
  • Move the ankle up and down.
  • Repeat 10 times.

Heels slide

  • Sleep on your back.
  • Slowly bend and straighten the knee.
  • Repeat 10 times.

Abdominal contraction

  • Lie on your back and bend your knees and place your hands under your ribs.
  • Tighten the abdominal muscles to push the ribs down.
  • Be sure not to hold your breath.
  • Hold for 5 seconds.
  • be calm
  • Repeat 10 times.

wall squat

  • Stand with your back against the wall.
  • Walk with the feet 12 inches in front of the body.
  • Keep your abs tight as you slowly bend both knees to 45 degrees.
  • Hold for 5 seconds.
  • Slowly return to standing position.
  • Repeat 10 times.

Lift the heels

  • Stand and distribute your weight evenly on both feet.
  • Slowly lift your heels off the floor.
  • Hold for 5 seconds.
  • Slowly lower your heels to the floor.
  • Repeat 10 times.

Lift the leg without bending

  • Lie on your back with one leg straight and one knee bent.
  • Tighten your abdominal muscles to stabilize your back.
  • Slowly raise the leg straight up about 6 to 12 inches and hold for 1 to 5 seconds.
  • Lower the foot slowly.
  • Repeat 10 times.

Moderate exercise program

Single knee to chest stretch

  • Lie on your back and bend both knees.
  • Hold the thigh behind the knee and bring one knee up.
  • Hold for 20 seconds, then relax.
  • Repeat 5 times each time.

Hamstring stretch

  • Lie on your back and bend your legs.
  • Place one thigh behind the knee.
  • Slowly straighten the knee until you feel a stretch in the back of the thigh.
  • Hold for 20 seconds.
  • Calm down.
  • Repeat 5 times each time.

Advanced exercise program

hip extension

  • Lie on your back near the edge of the bed, keeping your knees to your chest.
  • Slowly lower one leg, keeping the knee bent, until a stretch is felt from the top of the thigh/thigh.
  • Hold for 20 seconds.
  • be calm
  • Repeat 5 times each time.

Piriformis stretch

  • Lie on your back and bend both knees.
  • Cross one leg over the other.
  • Pull your opposite knee toward your chest until you feel a stretch in your hip/thigh area.
  • Hold for 20 seconds.
  • be calm
  • Repeat 5 times each time.

Back stabilization exercises with a Swiss ball

Abdominal muscles should remain contracted during these exercises (see “Abdominal Contraction” above). Do each exercise for 60 seconds. The farther the ball is from your body, the harder the exercise.

Lying on the floor

  • Lie on your back and bend your knees and place your calves on the ball.
  • Slowly raise the arm over the head and lower the arm, place it on the right and left sides.
  • Slowly straighten and relax one knee and alternate the right and left sides.
  • Slowly straighten one knee and raise the opposite arm overhead. Alternate opposite arms and legs.
  • Slowly “walk” the ball back and forth with your feet.

Sitting on the ball

  • With your hips and knees bent at 90 degrees, sit on the ball and place your feet on the floor.
  • Slowly raise the arm over the head and lower the arm, place it on the right and left sides.
  • Slowly lift the heel up and down, alternating on the right and left sides.
  • Slowly lift one heel and raise the opposite arm overhead. Alternate the opposite arm and heel.
  • march: Slowly raise one leg 2 cm from the floor, place it on both the right and left sides.

standing

  • Stand with the ball between your waist and the wall.
  • Bend the knees slowly from 45 degrees to 90 degrees. Hold for 5 seconds. Straighten the knees.
  • While bringing both hands over the head, slowly bend the knees 45 degrees to 90 degrees.

Lying on the ball

  • Lie on your stomach on the ball
  • Slowly raise alternate arms overhead.
  • Slowly lift alternate legs 2 to 4 inches off the floor.
  • Combine 1 and 2, alternating opposite arms and legs.
  • Bend one knee. Slowly lift these legs and alternate the right and left legs.

Attention: Be careful not to arch your back!

Lying on the ball

  • Lie on your stomach on the ball.
  • Place the “walking” hands in front of the ball so that the ball is under the feet. Return to start state.
  • Place the “walking” hands in front of the ball so that the ball is under the feet, then slowly raise alternating arms overhead.
  • Put your hands out in front of the ball and slowly perform push-ups.

Aerobic exercises

To protect your back during aerobic exercise, keep the spine in a neutral position while stabilizing with the abdominal muscles.

  • Stationary bike for 20 to 30 minutes.
  • Treadmill for 20 to 30 minutes.

*** Be sure to do these exercises under the supervision of a doctor or sports coach. ***