As some of you may know, I hurt my back last year and herniated three disks in my lumbar-sacral area. I chose not to consider injections or surgery and went on a very regimented exercise program given to me by physical therapists and a doctor who is a specialist in physical medicine. I do these exercises at least 4 times a week and takes me about one hour to do but it has helped me maintain my ability to work and also to function in life’s daily chores pain free. I have copied them below in the hope that maybe some of you may benefit by them. If you have any questions, feel free to discuss them with me.
Dr. Dave’s Back Exercise Program
- Sitting and rolling 65 cm ball forward and back slowly 20 times with hands
- Rotating laterally left and right 20 times with 65 cm ball (behind knees) while laying down with legs
- Laying down use 65 cm ball to roll back and forth via heals 20 times with legs
- Using small red ball squeeze between knees 20 times
- Using small red ball between knees pull back to body while laying down 20 times
- Do 20 Curl-ups while laying on back (hold for 1-2 seconds)
- Do 20 Pelvic tilt exercise on back (hold for 6 seconds)
- Knee to Chest: 10 times, hold 10 seconds each
- Piriform laying down: Left leg bent, cross right over and pull to left shoulder 10 times, ten seconds and repeat with other leg
- Press up: 10 times, hold for ten to 15 seconds each,
- Bird Dog: 10 times each side, hold for 6 sec minimal
- Plank Hold up to one minute 3 times
- Heel Dig Bridging, 10 reps, hold for 6 seconds
- Hamstring stretch with green ladder rope, 10 times, ten seconds each
- Wall Sit: 10 times, hold for 6 seconds each
- Lateral Walk ten times each side with 70 lb resistance bands off door knob
- Resistance (extra heavy) band on knees and rotate outward 20 times laying down
- Optional Ultrasound on lower back for 5 mins.
(The information contained in this article is strictly for educational purposes and is not meant to replace the professional knowledge or advice of your personal physician/dentist.)
