Microdiscectomy, also called microlumbar discectomy, or MLD, is a surgical procedure for people with herniated disc in the lumbar spine. It involves the surgeon removing a portion of the intervertebral disc, or the protruding portion that is compressing the traversing spinal nerve root. Back strengthening exercises can prevent the injury from reoccurring, and restore some function so you can resume your daily activities.
Safety
Perform the initial exercises by lying on the ground on your back to minimize the stress on the spine. Also increase your hip mobility to minimize the risk of back pain and joint stiffness, suggests orthopedic surgeon Theodore Goldstein of Cedars-Sinai Medical Center, writing for the Spine-Health website. Perform flexibility exercises to increase your hip and back mobility before strengthening your spine.
Supine Leg Extension
Lie on your back with both knee tucked up toward your ribs. Hold each leg at your kneecap with each hand. Gradually lower your left leg until it is fully extended on the grab. Keep hold your right knee to your torso. Bring it back up to the bent position, and lower your right leg to the ground. Perform the movement in a controlled manner for one or two sets of five to 10 reps each.
Four-Point TVA Draw-in
Kneel on the ground on your hands and knees with your knees beneath your hip joints and your hands below your shoulders. Inhale deeply and slowly and expand your stomach toward the ground. Exhale through your mouth slowly and push your stomach into your body cavity. Do not move your spine throughout the exercise. Perform two sets of 20 breaths.
Kneeling Hip Extension
Start in the same position as the previous exercise. Lift your right leg off the ground, and extend it behind you straight. Tighten your right buttock to keep your pelvis in place and to prevent your lower back from doing the work. Hold this position for two deep breaths, and return your leg to the kneeling position. Perform two sets of 10 reps on each leg.
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