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. This guide can help you better understand your exercise and activity program, supervised by your therapist 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.

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.

Advanced Exercise Program

Hip Flexor Stretch
Lie on your back near edge of bed, holding knees to chest.
Slowly lower one leg down, keeping knee bent, until a stretch is felt across top of the hip/thigh. Hold 20 seconds.
Relax. Repeat 5 times on each side.

 

Piriformis Stretch
Lie on back with both knees bent.
Cross one leg on top of the other.
Pull opposite knee to chest until a stretch is felt in the buttock/hip area.
Hold 20 seconds. Relax.
Repeat 5 times each side.

Aerobic Exercises - Maintain spine in neutral position while stabilizing with abdominal muscles to protect the low back during aerobic exercise.
1. Stationary bike for 20 to 30 minutes.
2. Treadmill for 20 to 30 minutes.