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Exercises

The primary goals of an exercise program for your spine are to make the muscles of your back, stomach, hips and thighs strong and flexible.

 

In addition to regular cardiovascular exercise, the American Academy of Orthopaedic Surgeons has also recommended a series of exercises that have been specifically chosen in order to help strengthen and condition the muscles that support the spinal column. These exercises can be done at home, and they do not require any special exercise equipment.

These exercises should be incorporated into an overall program of aerobic conditioning such as walking, bike riding, swimming, or jogging. Before beginning any exercise program, check with your doctor to make sure that there are no other medical considerations that would change your approach to the exercise program. If exercise is new to you, then consider working with a certified personal trainer who can help you develop an exercise program that will meet your goals.

 

Initial Exercise Program

 
 

Ankle Pumps

Lie on your back. Move ankles up and down. Repeat 10 times.

 

Abdominal Contract

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 45 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.

 
 

Heel Slides

Lie on your back. Slowly bend and straighten knee. Repeat 10 times.

Intermediate Exercise Program

 

Single Knee to Chest Stretch

Lie on your back with both knees bent. Hold thigh 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

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.

  1. Lie on your back with knees bent and calves resting on ball.
  2. Slowly Straighten one leg contracting your abdominal muscles at the same time.
  3. Hold for 20 seconds.
  4. Relax.
  5. Repeat 5 times on each side.
 

Standing with Ball

Slowly bend knees 45 to 90 degrees. Hold 45 seconds. Straighten knees.

 

Lie on your Stomach

  1. Slowly raise both legs.
  2. Hold for five seconds.
  3. Relax.
  4. Repeat 10 times.

Advanced Exercise Program

 

Hip Flexor

Lie on your back near edge of bed, holding knees to the 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.

 

Lumbar Stabilization with Swissball

Lie on stomach over ball.

  1. "Walk" hands out in front of ball until ball is under legs. Reverse to starting position.
  2. "Walk" hands out in front of ball until ball is under legs and slowly raise alternating arms over head.
  3. "Walk" hands out in front of ball and slowly perform push-ups.

Other Exercises

 

Carpal Tunnel

Carpal tunnel syndrome is a condition in which the median nerve is squeezed where it passes through the wrist. This often happens because the tendons in the wrist have become swollen and they press on the nerve.

 

Low Back Pain

Eighty percent of adults will experience significant low back pain sometime during their lifetime. Low back pain usually involves muscle spasm of the supportive muscles along the spine. Also, pain, numbness and tingling in the buttocks or lower extremity can be related to the back. There are multiple causes of low back pain. Prevention of low back pain is extremely important as symptoms can recur on more than one occasion.

 

Sacroiliac Joint Pain

Your sacroiliac (sa-kro-il-E-ak) joint is where your tailbone or sacrum joins your hipbone, also called the pelvis or ilium. This joint is held together by many tight bands called ligaments. These may become stretched over time because of poor postures, accidents, falls, repeated movements, or pregnancy. Pain in the lower back can result from this problem.

 

Cervical and Lumbar

After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.