Presented by: Stephen Boyd — Physiotherapist Event: GP Education Day - 2013

1. Exercise Program
Brisbane Private Hospital,
259 Wickham Terrace,
Spring Hill, QLD,4000
LUMBAR DISCECTOMY REHABILITATION 3 WEEKS
GOALS BY 6 WEEKS
Exercise program 2-3 times a day
Increase walking regime, upgrade activities as recommended
Lifting up to 10 kg
Return to work ( moderate to heavy occupations)
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 knees together and bent.
Slowly roll your knees from side to side keeping your upper trunk still. It is
best to concentrate on rolling the knees away from the side of pain.
Repeat 10 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.
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2. 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.
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. Squeeze your buttocks
together and lift your bottom off the floor. Hold 5 seconds. Return to
starting position.
Repeat 10-15 times, 6 times a day.
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
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.
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3. 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
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. 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.
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.
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4. 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
Kneel behind ball. Rest trunk over ball and put hands on floor under
shoulders.
Raise one arm and opposite leg squeezing the buttocks as, leg lifts off
floor. Return to start. Alternate to other side. Add weights to ankles or
wrists as instructed.
Inhale as leg lifts, exhale as leg lowers.
Stay within pain free range. Avoid arching back by keeping hips an ball
with face parallel to floor.
Hold 3 SecondsRepeat 3 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 ball in optimal posture.
Position arms out to side or as desired.
Lift one knee up. Repeat with other leg. Alternate sides.
Repeat over a 60 second period.
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.
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5. 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 with feet hip-width apart. Hold ball in front with elbows extended.
Tighten abdominal muscles to stabilize hips.
Keeping trunk still, move ball to one side of body allowing weight to shift to
that leg and other heel to come off floor. Return to center. Alternate to
other side. Repeat.
Inhale as ball moves to side, exhale as ball returns to center.
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.
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