When rehabilitating a back injury or after back surgery, the level of exercises follows a program. The exercises fall into categories of initial, intermediate to advanced. Although the advanced exercises seem easy if you didn't have back pain, wait until your surgeon or physical therapist tells you that you are ready to proceed. Between 60 and 80 percent of people who get low back pain will experience it again. Don't rush the program or you may be one of them.
Lying Hip Flexor Stretch
The lying hip flexor stretch lengthens one side of the hip flexor muscles at at time. Tight hips contribute to lower back pain. It isn't just tight back muscles that cause problems. To perform this stretching exercise, lie face up on a bed or massage table with your knees bent to your chest. Slowly lower your right leg off the edge of the bed with the knee held at a 90-degree angle. Stop and hold for 20 seconds when you feel the top of your thigh stretching. Do five stretches on the right and then stretch the left hip.
Lying Piriformis Stretch
The lying piriformis stretch lengthens a muscle known as the piriformis. This muscle resides deep in the buttocks and hip but when it is tight, back pain is common. To stretch the piriformis, lie on your back with your knees bent into your chest. Cross your right leg on top of the left leg. Pull the left leg toward you until you feel your right hip and buttocks stretching. Pause for 20 seconds and then relax. Perform five reps and then switch legs.
The Side Plank
The side plank is a challenging exercise. This exercise strengthens your lower back and core. Beginner modification exists, but to do the full, advanced version, lie on your right side with your forearm on the floor and your legs straight. Then, lift your body up toward the ceiling until you are balancing on your forearm and the side of your right foot. Maintain a completely straight line with your entire body, even your neck. Actively pull in your abs and glutes. Stay up for 10 seconds and then lie back on the floor. You may do five reps and then switch sides unless otherwise instructed by your doctor.
Lumbar Stabilization Exercise With Swiss Ball
The lumbar stabilization exercise with Swiss ball is a very difficult exercise with three phases. The core muscles all activate to perform this exercise. With the final progression, the chest and arm muscles work too. For the first part of this exercise, kneel in front of the ball and drape your stomach over it with your hands on the floor in front of you, arms straight. Then, practice walking your hands forward until your body forms a straight line parallel to the floor with your feet on the ball. The ball rolls down your stomach and thighs. This is a ball plank, similar to push-up position, but with the feet on the ball. Walk back. Then, assume the plank position and add arm raises when your body is balancing on the ball by lifting one arm at a time toward the ceiling. Finally, do push-ups off the ball.
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