LOW BACK EXERCISES: Intermediate 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.

-Intermediate Exercise Program-



> Single Knee to Chest Stretch
Lie on your back with both knees bent. Holdthigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax.
- Repeat 5 times on each side.



> Hamstring Stretch
Lie on your back with legs bent. Hold one thigh behind knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax.
- Repeat 5 times on each side.

Lumbar Stabilization Exercises With Swiss Ball

Abdominal muscles must remain contracted during each exercise. See "Abdominal Contraction" exercise from initial exercise program. Perform each exercise for 60 seconds. The further the ball is from your body, the harder the exercise.




> Lie on your back with knees bent and calves resting on ball.
1. Slowly raise arm over head and lower arm, alternating right and left sides.
2. Slowly straighten one knee and relax, alternating right and left sides.
3. Slowly straighten one knee and raise opposite arm over head.Alternate opposite arms and legs.
4. Slowly "walk" ball forward and backward with legs.



> Sitting on ball with hips and knees bent 90 degrees and feet resting on floor.
1. Slowly raise arm over head and lower arm, alternating right and left sides.
2. Slowly raise and lower heel, alternating right and left sides.
3. Slowly raise one heel and raise opposite arm over head. Alternate opposite arm and heel.
4. Marching: Slowly raise one foot 2 inches from floor, alternating right and left sides.



> Standing with ball between your low back and wall.
1. Slowly bend knees 45 to 90 degrees. Hold 5 seconds. Straighten knees.
2. Slowly bend knees 45 to 90 degrees while raising both arms over head. Lie on your back. Move ankles up and down.



> Lie on your stomach over ball.
1. Slowly raise alternate arms over head.
2. Slowly raise alternate legs 2 to 4 inches off of floor.
3. Combine 1 and 2, alternating opposite arms and legs.
4. Bend one knee. Slowly lift this leg up, alternating right and left legs.
- Be careful not to arch your low back!