MINIMAL STRESS

LUMBAR REHABILITATION PROGRAM

Note: These may be done on any flat surface.

* All exercises should be performed 3-5 times each for a minimum of a five seconds hold & contract (work your way up to 30 seconds each). Repeat each set of exercises 3-5 times for maximum benefit.

For a healthy back spend 30 to 60 seconds every fifteen minutes stretching, bending, and rotating your trunk.

This can be done from a sitting or standing position. This allows the back to stay relaxed thereby allowing healing to take place.

 1. Lie flat on your back and, in a combined movement, bring your knees to your chest and your head to your knees with your chin tucked in, arms pulling your knees into your chest.. Tighten your abdominals and buttocks, hold for a minimum of 5 sec.; build up to 30 seconds as rapidly as possible. Repeat three to five times.

2. Lie down on edge of bed, couch etc. drop one arm and one leg off the edge, contract buttock and leg . Repeat process for other side.

3. Sit up and place legs and feet in a Yoga type position with feet touching and knees pressed to the sitting surface. (This can be done for one set, unless this is a difficult maneuver for you.)

4. Proceed to a position on your hands and knees. Arch your back (like a scared cat) and roll forward over your hands; then roll back into a sitting position with your arms outstretched in a prostrate position directly in front of you. Move your fingers in a crawling position.

5. Repeat the above, except, this time, pull your back down into lordosis.

6. Lie back down on your back close to an edge of a bed etc.. With your shoulders down flat, cross one leg over the other and let it hang off the edge.

7. Repeat the above for the other side.

8. Lie down on your side, up on one elbow; knees pulled up to the chest in at least a 90 degree angle; your back slightly arched, and press your side into the floor.

9. Repeat the process for the other side.

10. Do 5 trunk bends forward and 5 trunk extensions backwards. Hold each for 3-5 seconds.

11. Do 5 low trunk rotations to the right and 5 to the left.

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