Exercises
In addition to regular cardiovascular exercise, the American Academy of Orthopaedic Surgeons has also recommended a series of exercises that have been specifically chosen in order to help strengthen and condition the muscles that support the spinal column. These exercises can be done at home, and they do not require any special exercise equipment. The primary goals of an exercise program
for your spine are to make the muscles of your back, stomach, hips and thighs strong and flexible. These exercises should be incorporated into an overall
program of aerobic conditioning such as walking, bike riding, swimming, or jogging. Before beginning any exercise program, check with your doctor to make sure that there are no other medical considerations that would change your approach to the exercise program.
If exercise is new to you, then consider working with a certified personal trainer who can help you develop an exercise program that will meet your goals. Low
Back 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.
Initial Exercise Program.
Single Knee to Chest Stretch—Lie on your back with both knees bent. Hold thigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax. Repeat 5
times on each side.
Heel Slides—Lie on your back. Slowly bend and straighten knee. Repeat 10 times.
Abdominal Contraction—Lie on your back with knees bent and hands resting below ribs. Tighten abdominal muscles to squeeze ribs down toward back.
Be sure not to hold breath. Hold 5 seconds. Relax. Repeat 10 times.
Straight Leg Raises—Lie on your back with one leg straight and one knee bent. Tighten abdominal muscles to stabilize low back. Slowly lift leg straight up about
6 to 12 inches and hold 1 to 5 seconds. Lower leg slowly. Repeat 10 times.
Heel Raises—Stand with weight even on both feet. Slowly raise heels up and
down. Repeat 10 times.
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Click here for intermediate program
