OOPS REHABILITATION
LUMBAR - STRONG

TAPE & MOVEMENT TRAINING

You can perform these exercises slowly to moderate stretching discomfort. Avoid fast movements.
Tape

To reduce the painful back while working.
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. 
Move freely against the tape. 
Re-apply the tape daily. 

See also Taping Page 
Flexion in Std.

Stand with feet comfortably apart. Place hands on thighs and slowly curl forward starting with head. Control bending smoothly, noting any jerky movement. Stop at any discomfort. Straighten slowly and smoothly, again noting any jerkiness in the movement. Repeat 10 x, twice daily.
Lat Flex. Stand.

Stand with feet shoulder width apart. Slide hand down side of leg as far as can go. Lift opposite arm up and over head until tight. Hold for ten seconds Return to straight. Repeat to opposite side. Repeat 10x, twice daily.
Rotation.

Sit upright in a chair, feet firmly on floor. Put right hand out in front at shoulder height.
Following hand with eyes, hands on shoulders with elbows out twist slowly to the right. Stop at discomfort.
Repeat with left hand. Twist to left. Stop at discomfort.
Repeat 10x each way, twice daily

STRENGTHENING

Perform exercises only to discomfort
Rectus Abs Curls I.

Lie on your back with knees bent.
Curl head and shoulders up comfortably.
Hold 10 seconds.
Rest back.
Repeat 10x.
Rest one minute.
Repeat 3 sets daily. 
Low Abs V.

Ly on back with both knees lifted to above hips. Breathing evenly and holding back steady, straighten one leg out on floor and bend up again.
Repeat with the other leg.
Repeat each leg 10x. Rest one minute. Repeat 3 sets.
Continue until easy.
Lower Abdominals VI.

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. Then holding this position, and breathing steadily, lift and hold each limb up for five seconds, alternately.
Relax for a few breaths.
Repeat 10x.
Continue until easy.
Then upgrade to Low Abdominals VII 
PROGRESSIONS
Lower Abdominals VII 

When 5 second hold is easy, hold each limb up for eight seconds.
Continue until easy.
 
Low Abdominals VIII

When 8 second hold is easy, hold each limb up for ten seconds. 

Continue until easy and back pain has resolved

AFTER PERFORMING THESE EXERCISES FOR ONE MONTH, IF YOU CONTINUE HAVING PAIN OR STIFFNESS, YOU ARE ADVISED TO SEEK ADVICE FROM A PHYSIOTHERAPIST OR A DOCTOR.

ONCE YOU CAN PERFORM THE STRONG EXERCISES YOU CAN BEGIN RE-TRAINING OR RETURNING TO WORK PROGRAM. 

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