OOPS REHABILITATION
LUMBAR - MODERATE

TAPE & MOBILITY

Perform exercises only to discomfort
Tape
To support your back in activities and returning to work.
Lie face down. If it is painful to lie face down, lie over one or two pillows. 
Have someone to apply rigid 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. 

Unilateral Pivot.
Ly on back. Bend knee up on the affected side. Place tennis ball under your back just off centre of the affected part of spine.
Using your foot and leg for purchase, roll affected side of back up and off ball. Relax back on ball.
Repeat 20x.
Then move ball to next level of spine and repeat.
Flexion / Extension.
On hands and knees, with hands forward 45 degrees from head, rock hips back to heels. Stop at tightness.
Return to hands and knees.
Move weight forward onto hands and lower hips down. Stop at tightness.
Repeat alternately 10x
Repeat twice per day.
 
Mobirise

Flexion Rotation in Stand.
Stand with one foot on a chair. Curl forehead forward toward that knee and bend until discomfort. Straighten fully.
Repeat 10x.
Change legs on chair.
Repeat 10x
Repeat three times per day.
Follow with Extension in Standing 10x, as next.est. Then return.
Mobirise

Extension in Standing.
Stand with hands on back of pelvis and thumbs touching in middle of low back. Bend backwards until discomfort.
Repeat 10x, every two hours.
If working in a prolonged sitting or bending position, every half hour or as often as you can during the day.
Mobirise

Lateral Flexion in Stand.
Stand with feet shoulder width apart. Slide hand down side of leg until discomfort.
Return to straight.
Repeat to opposite side.
Repeat 20x, twice per day.

STRENGTHENING

Perform exercises only to discomfort
Rectus Abs Curls I.
Lie on your back with knees bent.
Curl head and shoulders up comfortably.
Hold 5 seconds.
Rest back.
Repeat 10x.
Rest one minute.
Repeat 3 sets daily for 4 weeks.
Low Abs II.
Lie on your 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, lift both knees slowly up to above hips and lower slowly.
Rest for 1 second
Repeat 10x.
Repeat 3 sets per day for 2 weeks.
PLUS perform Lower Abdominals III in this list. 

Lower Abdominals III.
Crouch on hands and knees. Keep back and head level. Maintain relaxed breathing.
Tuck chin up gently, with eyes looking straight down.
Gently pull up lower abdomen.
Hold for ten steady breaths.
Repeat 10 x daily.
Do for two weeks.
AFTER 2 WEEK PROGRESS to the next exercise, Lower Abdominals IV. 
Lower Abdominals IV
Crouch on hands and knees. Keep back and head level. Maintain relaxed breathing.
Tuck chin up gently, with eyes looking straight down.
Pull up lower abdomen.
Continue breathing evenly while lifting each limb alternately up and down once.
Relax for a few breaths.
Repeat 10 times daily for 2 weeks.

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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