Initial Post Discectomy Programme

Exercise Program
Brisbane Private Hospital,
259 Wickham Terrace,
Spring Hill, QLD,4000
LUMBAR DISCECTOMY REHABILITATION
Progression of exercises will be determined at initial physiotherapy
session.
GOALS BY 3 WEEKS:
2-3 exercise sessions a day
Walking 2 x day to a total of 5km ( approximately 1 hour)
Lifting up to 5 kg
Return to work if sedentary occupation, if appropriate
Organise physiotherapy follow up for after discharge
Lying on your back.
Bend the leg to be stretched towards your chest and hold onto the knee
with both arms. Pull your knee towards your chin. You should feel the
stretching on the back of your thighs and buttock. Hold approx. 20 sec. -
relax.
Repeat 3 times.
Lying on your back with knees bent and arms by your side.
Tighten your stomach muscles and press the small of your back against
the floor letting your bottom rise. Hold 5 secs. - relax.
Repeat 10 times.
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Lying on your back with knees together and bent.
Slowly roll your knees from side to side keeping your upper trunk still. It is
best to concentrate on rolling the knees away from the side of pain.
Repeat 10 times.
Lie on back with legs bent and feet together.
Place your fingers on the lower abdomen as shown by the Physiotherapist.
This will help you feel the contraction of the deep Transversus Abdominis
( stabilizer) muscle.Facilitate this contraction by pulling up and in with the
pelvic floor muscles. You should feel a pulling sensation low in groin. Do
not allow back to arch off floor (give into extension). Do not allow back to
flatten too hard onto floor or let the stomach bulge forward (give into
flexion). Hold and sustain a consistant contraction with minimal effort.Do
not hold your breath.
Hold for 10 secs. Repeat 10 times.
Lie on the back with one leg bent and the heel beside the straight knee.
The back should be flat and the pelvis should be level without any twist.
Activate Transversus Abdominis to keep the back flat and slowly let the
bent knee lower out to the side. Do not let the pelvis twist or rotate at all.
ONLY move the leg as far as the flat back and level pelvis allow. Slowly
return to the start postion maintaining control of the pelvis during the
return.
Repeat 10 times. L R
Lie on the back with both legs bent and the feet together.
Initiate the activation of the Transversus Abdominis and SUSTAIN this
contraction. Bring the opposite knee and hand together and push against
each other with light resistance. Do not allow any give of the back or pelvis.
Hold and sustain a consistant contraction with minimal effort.
Hold for 10 secs. Repeat 10 times. L R
Lying on your back with knees bent.
Initiate the activation of Transversus Abdominis. Squeeze your buttocks
together and lift your bottom off the floor. Hold 5 seconds. Return to
starting position.
Repeat 10-15 times, 6 times a day.

Lie on your back with your knees bent and feet on the floor. Hold a ball.
Initiate the activation of Transversus Abdominis.Lift the ball towards the
ceiling.
Repeat 10 times.
Lie on your side with your knees bent.
Initiate the activation of Transversus Abdominis.
Tighten your buttocks. Lift your top knee as far as you can, without letting
your pelvis rotate forward or back. Keep your feet together and back
straight during the exercise.
Repeat 10 times.
Crawling position.
Initiate the activation of Transversus Abdominis
Lift opposite arm and leg to horizontal position. Hold 5 - 10 secs. Try to
keep your body still.
Repeat 10 times.
Kneel behind ball. Rest trunk over ball and put hands on floor under
shoulders.
Raise one arm and opposite leg squeezing the buttocks as, leg lifts off
floor. Return to start. Alternate to other side. Add weights to ankles or
wrists as instructed.
Inhale as leg lifts, exhale as leg lowers.
Stay within pain free range. Avoid arching back by keeping hips an ball
with face parallel to floor.
Hold 3 SecondsRepeat 3 times
Lie on back with knees bent and feet on floor. Place ball on abdomen and
hold with both hands.
Use hands to roll ball up to top of knees. Tuck chin toward chest and lift
head and shoulders off the floor. Lower to start. Repeat.
Exhale while lifting, inhale while lowering.
Hold 3 Seconds
Repeat 3-10 Times

Sit correctly on the ball in optimal posture.
Focus on tensing Transversus Abdominis, buttocks, thighs and shoulder
blades.Sit for 60 seconds with all areas contracted.
Sit correctly on ball in optimal posture.
Position arms out to side or as desired.
Lift one knee up. Repeat with other leg. Alternate sides.
Repeat over a 60 second period.
Sit correctly on the ball in optimal posture. Lift straight arms forward to
shoulder level. Keep feet planted on floor and knees forward.
Swing arms around behind body as far as possible allowing trunk,
shoulders and head to turn in the same direction. Return to start and
repeat, in other direction. Ball should remain almost still during movement.
Hold weights in hands as instructed.
Inhale on twist, exhale on return.
Perform for a 60 second period.
Stand with feet hip-width apart. Hold ball in front with elbows flexed at 90
degree angle. Tighten abdominal muscles to stabilize spine.
Lift ball over head toward ceiling. Lower to start. Repeat.
Inhale while lifting, exhale while lowering.
Repeat for a 60 second period.
Keeping spine in optimal posture, push ball forward until arms are straight
while bending knees and hips to counterbalance weight. Tighten
abdominal muscles to stabilize hips.
Hold squatting position and lift ball overhead and return. Hold, lower ball in
front. Repeat or return to start. Repeat.
Inhale as ball is pushed forward, exhale as ball returns.
Repeat for 60 second period.

Stand with feet hip-width apart. Hold ball in front with elbows extended.
Tighten abdominal muscles to stabilize hips.
Keeping trunk still, move ball to one side of body allowing weight to shift to
that leg and other heel to come off floor. Return to center. Alternate to
other side. Repeat.
Inhale as ball moves to side, exhale as ball returns to center.
Repeat for 60 second period.

Initial Post Discectomy Programme

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Initial Post Discectomy Programme