OOPS REHABILITATION
LUMBAR - GENTLE

REST & THERAPEUTIC MOVEMENT

Avoid painful movements. Follow exercise instructions carefully so as not to exacerbate pain. Reduce the amount of activity so that pain is not induced. 
Tape
To reduce the painful back and maintain a straight back.
Lie face down. If it is painful to lie face down, lie over one or two pillows. 
Have someone to apply tape in 3 overlapping strips of tape on both sides of the low back from the bottom of the ribs to the upper buttocks. 
Re-apply the tape daily. 

Extension In Lying.
Lie on front. Arms in the push up position. Relax low back. Leaving hips down, push shoulders up as far as can. Stop at discomfort.
Repeat 10x every 2 hours.
Flexion in Lying
Lie on back with knees bent. Draw knees towards chest with hands. Stop at any discomfort.
Lower feet.
Repeat 10x every 2 hours
Rotation.
Ly on side with knees and hips at 90 degrees, and hands stretched out in front, one on top of the other. Keeping your eyes on the top hand, lift it up and over, rotating your spine. Stop when the movement feels uncomfortable or tense.
Return to starting position.
Repeat 20x.
Turn over and repeat on the other side.
Do twice daily.
Hip hike.
Ly on back, legs straight. Stretch each leg away from head, comfortably and alternately.
Repeat 20x each side.
Repeat 2 or 3 sets per day.
Low Abdominal Strength
Lie on back with knees bent. Place hands under low back and notice the pressure.
Keeping an easy breath, gently draw in the lower abdomen. Then, holding back steady so that there is no change in the pressure on your hands, slowly lift one knee up to hip level and down.
Rest for 1 second
Repeat the other knee.
Repeat each leg 10x, alternately.
Repeat 3 sets per day

EVERY 2 OR 3 DAYS RETURN TO LUMBAR ASSESSMENT TO CHECK ON YOUR IMPROVEMENT, AS BY THE LINK BELOW, AND, AS FUNCTION IMPROVES, FOLLOW THE GUIDE TO ADVANCE YOUR REHABILITATION.

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Acute Lumbar Recovery 

Lumbar Assessment