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LOW BACK PAIN EXERCISE GUIDE

Regular exercises to restore the strength of your back and a gradual return to everyday activities are important for your full recovery. Your orthopaedic surgeon and physical therapist may recommend that you exercise 10 to 30 minutes a day 1 to 3 times a day during your early recovery. They may suggest some of the following exercises. This guide can help you better understand your exercise and activity program, which should be supervised by your therapist and orthopaedic surgeon (AAOS, 2015).

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AEROBIC EXERCISE

It’s important to consistently perform aerobic exercises. Aerobic exercises are those that engage and enhance our circulatory and respiratory systems. We recommend specific regimens where you can and must maintain your spine in neutral position while stabilizing with abdominal muscles to protect the low back.

  1. Stationary bike for 20 to 30 minutes.
  2. Treadmill for 20 to 30 minutes.

REHABILITATION EXERCISES

Initial Exercise Program

Ankle Pumps

  • Lie on your back.
  • Move ankles up and down. Repeat 10 times.
  • Repeat 10 times.
 

Heel Slides

  • Lie on your back.
  • Slowly bend and straighten knee.
  • Repeat 10 times.
 

Abdominal Contraction

  • Lie on your back with knees bent and hands resting below ribs.
  • Tighten abdominal muscles to squeeze ribs down toward back.
  • Be sure not to hold breath.
  • Hold 5 seconds.
  • Relax.
  • Repeat 10 times.
 

Wall Squats

  • Stand with back leaning against wall.
  • Walk feet 12 inches in front of body.
  • Keep abdominal muscles tight while slowly bending both knees 45 degrees.
  • Hold 5 seconds.
  • Slowly return to upright position.
  • Repeat 10 times.
 

Heel Raises

  • Stand with weight even on both feet.
  • Slowly raise heels up and down.
  • Repeat 10 times.
 

Straight Leg Raises

  • Lie on your back with one leg straight and one knee bent.
  • Tighten abdominal muscles to stabilize low back.
  • Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds.
  • Lower leg slowly.
  • Repeat 10 times.

Initial Exercise Program

Single Knee to Chest Stretch

  • Lie on your back with both knees bent.
  • Hold thigh behind knee and bring one knee up to chest.
  • Hold 20 seconds.
  • Relax.
  • Repeat 5 times on each side.

 

Hamstring Stretch

  • Lie on your back with legs bent.
  • Hold one thigh behind knee.
  • Slowly straighten knee until a stretch is felt in back of thigh.
  • Hold 20 seconds.
  • Relax.
  • Repeat 5 times on each side.

Advanced Exercise Program

Hip Flexor Stretch

  • Lie on your back near edge of bed, holding knees to chest.
  • Slowly lower one leg down, keeping knee bent, until a stretch is felt across top of the hip/thigh.
  • Hold 20 seconds.
  • Relax.
  • Repeat 5 times on each side.

Piriformis Stretch

  • Lie on back with both knees bent.
  • Cross one leg on top of the other.
  • Pull opposite knee to chest until a stretch is felt in the buttock/hip area.
  • Hold 20 seconds.
  • Relax.
  • Repeat 5 times each side.

Lumbar Stabilization Exercise With Swiss Ball

  • Lie on stomach over ball.
  • ” Walk ” hands out in front of ball until ball is under legs. Reverse to starting position.
  • ” Walk ” hands out in front of ball until ball is under legs and slowly raise alternating arms over head.
  • ” Walk ” hands out in front of ball and slowly perform push-ups.

SPINE CONDITIONING PROGRAM

For an example of spine conditioning program, such as what you might design with your doctor, see one approved by the American Academy of Orthopaedic Surgeons here.

Orthopedic Spine Surgeon Dr Hamid R. Mir M.D.

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Dr. Hamid R. Mir M.D.

Orthopedic Spine Surgeon & Back, Spine, & Neck Specialist

Dr Hamid Mir is a board certified orthopedic spine surgeon & back, spine, & neck specialist with fellowship training in combined neurosurgery and orthopedic spine surgery. He has offices in Orange County, Los Angeles & Riverside. Dr Mir specializes in spinal fusion, lumbar surgery and treating trauma as well as other conditions affecting the lumbar, thoracic, and cervical spine including degenerative diseases, stenosis, fracture, infection, adult scoliosis, revision, and complex reconstructions.

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Testimonials

You are more than just a patient.

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I was in a very bad situation with a herniated disc in my lower back so I made an appointment with DISC spine center and Dr. Hamid. He was very professional and made me comfortable that he understood exactly what I was going through and was able to communicate effectively exactly what it will take to get me on the road to recovery after spine surgery. It took several months as my injury was severe however I always felt I was in good hands under Dr. Hamid’s supervision…If you ever have the misfortune of injuring your circuit board of your body (spine) you need a pro, do not take advice from anyone who’s not specifically licensed to help, Dr Hamid is who I chose and I’m very thankful.

- Matteo B

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Dr. Mir saw me about 2 months before the spine procedure and indicated that I had severe stenosis or narrowing of the openings where the nerve roots exit at the L4, L5 and S1 level. He reviewed my MRI and without wasting any time, asked if I wanted or was considering spinal surgery. He was extremely clear and answered all my questions. I had the procedure done at the Disc Newport OP surgery spine center and was cared for by an incredibly competent, caring staff. I was discharged same day and my post op recovery was 2 weeks, and returned to daily activities and work July 15th. The procedure was very successful as my back pain is basically gone. Amazing relief from a procedure done by a great surgeon with a great team!

- Stan W.

star star star star star

Dr Mir is an excellent spine surgeon. I had a surgery on my neck by another surgeon but I was still in pain. A friend who had prior spine surgery with Dr. Mir recommended him to me. As the treating surgeon he was very detail oriented, confident, and knowledgeable. His team is very friendly and helpful. I decided to have a second cervical spine operation on my neck. Soooo thankful I have no pain and for physical medicine doctors like him.

- Hillary C.

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Dr. Mir and his entire team of specialists take the extra time and consideration to shape alternatives to meet the needs (holistically) of the patient. Everything about the experience of my surgery was positive. Dr. Mir is a patient and compassionate surgeon. His communication skills are remarkably attentive. We are six months out of the starting gate from surgical treatment, and with PT and core strengthening exercises, this 65 yr. old is back to regular training for next year’s marathon. Thank you kindly El Doc-tor….you are amazing! See you soon.

- Lorena B.

Dr. Hamid Mir is a member of American Board of Orthopedic Surgery with fellowship training in combined neurosurgical and orthopedic spine surgery at Cedars Sinai Medical Center in 2004. As a top rated spine surgeon, he specializes in cervical, thoracic, and lumbar spine diseases including degenerative, stenosis, fracture, infection, scoliosis, revision, and complex reconstructions.

Dr. Mir focused his practice on minimally invasive techniques. As Medical Director of DISC Sports & Spine Center, Dr. Mir is at the forefront of the field of minimally invasive spine surgery. The benefits of these techniques include less post-operative pain, quicker recovery reduced blood loss, less soft tissue damage, smaller surgical incisions, less scarring and improved function.

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