Lower back problems can cause significant problems in the lower leg. When a lumbar disc is pressed against the spinal cord or when a disc becomes herniated (torn), surgery may be needed to relieve pressure. A microdiscectomy removes a piece of the bone that's pressing on the nerve and causing neural impingement. After the surgery, lower back exercises must be done in order to regain full range of motion.
Lower Back Stretch
This is one of the foremost exercises that you'll do following your microdiscectomy. Lie down on the floor on your stomach. Put your hands in front of you at shoulder height. Push up and arch your back. Hold that stretch for three seconds. Return to the starting position and repeat the exercise 15 times. Take a 30-second break and repeat the stretch.
Standing Arch
Stand straight up and put your hands on your hips. Lean your head back about 12 to 14 inches and hold the stretch while arching your back. Hold the stretch for three seconds and return to the starting position. Do this 15 times, take a 30-second break and repeat the set.
Single-leg Lift
Lie down on the floor with your arms at your side. Bend your right knee at a 45-degree angle and extend your left leg. Lift your left leg about 12 inches off the ground and hold it for three seconds. Return your leg to the ground. Do this 15 times and then do the same exercise with your left leg bent and your right leg extended. Take a 30-second break and repeat the set.
Near Leg, Opposite Arm Lift
Lie down on the floor on your front side. Extend your arms over your head. Raise your right arm 10 inches off the ground at the same time you're lifting your left leg the same amount. Return to the starting position. Do this 15 times, then switch to your left arm and right leg. Do 15 more lifts. Take a 30-second break and repeat the set.
Significance
The idea behind the exercise is to loosen the lower back muscles following the microdiscectomy. Remember, most of the pain you felt was most likely in the leg due to neural pressure. By doing exercises and relieving tightness in the lower back muscles, you should no longer feel pain in the legs.
