6 week discectomy

Exercise Program
Brisbane Private Hospital,
259 Wickham Terrace,
Spring Hill, QLD,4000
LUMBAR REHABILITATION 6 WEEKS POST OP
Continue exercises 2-3 times a day
Returning to moderate to heavy work and normal activities can be
commenced as appropriate
Lifting to 10+ kg as appropriate, discuss lifting techniques with your
physiotherapist
Gym for fit ball exercises, cycle, weights if approved by your
Physiotheapist
Lying on your back.
Bend the leg to be stretched towards your chest and hold onto the knee
with both arms. Pull your knee towards your chin. You should feel the
stretching on the back of your thighs and buttock. Hold approx. 20 sec. -
relax.
Repeat 3 times.
Lying on your back with one leg bent.
Bring your bent knee over the other leg and push your knee towards the
floor with the opposite hand. Then reach with the other arm to the opposite
side looking in the same direction. You will feel the stretching in your lower
back and bottom. Hold approx. 20 secs. - relax.
Repeat 3 times.
Lie on back with legs bent and feet together.
Place your fingers on the lower abdomen as shown by the Physiotherapist.
This will help you feel the contraction of the deep Transversus Abdominis
( stabilizer) muscle.Facilitate this contraction by pulling up and in with the
pelvic floor muscles. You should feel a pulling sensation low in groin. Do
not allow back to arch off floor (give into extension). Do not allow back to
flatten too hard onto floor or let the stomach bulge forward (give into
flexion). Hold and sustain a consistant contraction with minimal effort.Do
not hold your breath.
Hold for 10 secs. Repeat 10 times.
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Lie on the back with both legs bent and the feet together.
ACTION: Initiate the activation of the transverse abdominals and SUSTAIN
this contraction. Bring the opposite knee and hand together and push
against each other with light resistance and while maintaining this pressure
slowly lift second foot off the floor. Do not allow any give of the back or
pelvis. Hold and sustain a consistant contraction with minimal effort.
Hold for 10 secs. Repeat 10 times. L R
Lying on your back with knees bent.
Initiate the activation of Transversus Abdominis, then squeeze the buttocks
to lock the back flat and keep the pelvis level.keeping the back controlled,
lift the pelvis just clear of the floor. Do not let the back arch or sag. Shift the
weight onto one leg and slowly lift the other off the floor without side
shifting the pelvis excessively or twisting the pelvis at all.Hold 5-10
seconds. Slowly return to the start position with control.Alternate
legs.Repeat 10 times
Lying on your back with arms crossed on your chest.
Tighten your stomach muscles and lift your head and shoulders off the
floor.
Hold for 3 seconds, do not hold your breath.Then lower but do not relax
head and shoulders back on the bed, maintain abdominal tension.
Repeat 10 times.
Lying on your back with knees bent and hands clasped behind your neck.
Lift your upper trunk by bringing your chin towards your chest and
tightening your stomach muscles, then reach with your elbow towards your
opposite knee letting the knee come up a bit. Return to starting position.
Repeat with other side.
Repeat 10 times.
Lie on your back with your knees bent and feet on the floor. Hold a ball.
Initiate the activation of Transversus Abdominis.Lift the ball towards the
ceiling.
Repeat 10 times.

Lie on back with knees bent and feet on floor. Place ball on abdomen and
hold with both hands.
Use hands to roll ball up to top of knees. Tuck chin toward chest and lift
head and shoulders off the floor. Lower to start. Repeat.
Exhale while lifting, inhale while lowering.
Hold 3 Seconds
Repeat 3-10 Times
Sit on ball and walk feet forward while leaning backward. Allow ball to roll
up spine until ball is under low back. Support head with hands and relax
trunk over ball.
Curl up by simultaneously contracting abdominal and buttock muscles.
Hold. Slowly curl down to starting position.
Exhale while lifting, inhale while relaxing.
Hold 3 Seconds
Repeat 6-10 times
Lying on your back with knees bent. Cross the ankle of the leg to be
stretched over the other knee. Put your arms around the thigh as shown.
Bring your thigh towards your stomach. Feel the stretch in you buttock.
Then place hand on the knee of the leg being stretched and pull knee
further towards chest.
Hold 10 seconds.
Repeat 3 times.
Crawling position.
Initiate the activation of Transversus Abdominis
Lift opposite arm and leg to horizontal position. Hold 5 - 10 secs. Try to
keep your body still.
Repeat 10 times.
Lying face down with your hands on the floor at shoulder height.
Initiate activation of Transversus Abdominis, tense buttocks and thighs.
Do push-ups slowly do not let the back arch or bend.Hold for 3 seconds
and then slowly lower
Repeat 3-10 times.

Lie face down. Support your body weight on your forearms and toes.
Tighten your stomach muscles and keep your neck and back straight, hips
just higher than shoulders.
Hold 5-15 seconds.Rest 15 seconds.
Repeat 3 times.
Place your forearms on a large ball, lean forward supporting your body
weight on your forearms.
Tighten your pelvic floor muscles and gently pull your lower stomach in.
Keep your back and neck straight.
Hold 5-15 seconds.
Repeat 3 times
Exercise 1) Assume standard push-up position on toes and place hands on
top of ball in line with shoulders. Maintain optimal posture and balance.
Hold 3-10 seconds.
Exercise 2) Start as above. Controlling ball, bend arms and lower trunk as
far as possible without losing balance. Straighten arms and return to
starting position. Inhale while lowering, exhale while pressing up.
Repeat 3-6 Times
Kneel behind ball, lie trunk over ball and place hands on floor under
shoulders. Walk out on hands letting the ball roll down body and legs as far
as strength/balance allows. Keeping spine in optimal posture. Lower body
by bending elbows while balancing on the ball. Push up by straightening
elbows. Repeat. Keep spine still by tightening abdominal and buttock
muscles.
Inhale while lowering, exhale while raising. Do not hold breath.
Do not let lower back sag or bend at hips. Keep face parallel to the floor.
Try to perform exercise on padded surface such as carpets, mats or both.
Avoid locking elbows when resting.
Repeat 3-6 times

Lie on back. Put calves on ball and hands on floor at side.
Find pain free position of the spine. Press arms into floor and lift trunk as a
single unit until body is in a line from ankles to shoulders. Reverse and
lower spine to floor as single unit. Distance between hip bone and lowest
rib does not change while lifting or lowering body.
Inhale when lifting, exhale when cowering.
Do not arch back.
Hold 3 Seconds.
Repeat 3-10 Times
With knees bent, lie on back and, one at a time, put soles of feet on ball.
Press feet into ball. Tuck hips under and curl spine up one vertebra at a
time until knees, hips and shoulders are in a straight line. Slowly return to
floor rolling down one vertebra at a time. Repeat.
Do not hold breath. Breathe comfortably.
Hold Seconds 3.Repeat 3-10 times.
Sit correctly on the ball in optimal posture.
Focus on tensing Transversus Abdominis, buttocks, thighs and shoulder
blades.Sit for 60 seconds with all areas contracted.
Sit correctly on the ball in optimal posture. Lift straight arms forward to
shoulder level. Keep feet planted on floor and knees forward.
Swing arms around behind body as far as possible allowing trunk,
shoulders and head to turn in the same direction. Return to start and
repeat, in other direction. Ball should remain almost still during movement.
Hold weights in hands as instructed.
Inhale on twist, exhale on return.
Perform for a 60 second period.
Securely attach the middle of a band at waist height. Tense Transversus
Abdominis, buttocks, and shoulder blades.Grasp the ends of the bands
and pull the bands toward your hips. Hold and slowly return. Keep your
back straight.
Repeat for 60 second period.

Stand holding a ball in your hands.
Take a step forward and bend your knees. At the same time turn your
upper body towards the leg in front. Return to the starting position.
Repeat 10 times.
Keeping spine in optimal posture, push ball forward until arms are straight
while bending knees and hips to counterbalance weight. Tighten
abdominal muscles to stabilize hips.
Hold squatting position and lift ball overhead and return. Hold, lower ball in
front. Repeat or return to start. Repeat.
Inhale as ball is pushed forward, exhale as ball returns.
Repeat for 60 second period.
Stand on cushion or a balance disc.
Maintain good posture, tense abdominals, balance on one leg.
Hold for 3-10 second periods.
Begin with one end of the band secured above shoulder level. Grasp the
end of the band with your elbow straight, up and away from your body. Pull
the band down and across your body, bringing your hand to the opposite
hip. Hold and slowly return. Keep your back straight and your abdominals
tight. Follow the motion of your hand with your eyes.
Repeat 10 times.

6 week discectomy

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