LOW BACK EXERCISES: Initial Program

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 Dr. Becker 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 Dr. Becker and orthopaedic surgeon.

-Initial Exercise Program-



> Ankle Pumps
Lie on your back. Move ankles up and down.
- Repeat 10 times.



> 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.



> Wall Squats
Stand with back leaning against wall. Walk feet 12 inches in front of body. Keep abdominal muscles tight while slowly bending both knees 45 degrees. Hold 5 seconds. Slowly return to upright position.
- Repeat 10 times.



> Heel Raises
Stand with weight even on both feet. Slowly raise heels up and down.
- 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.