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Patient Handout Download
Herniated Disk in the Lower Back - OrthoInfo - AAOS.pdf1.3 MB
Explanation Videos
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Basic Exercises
Accelerate your recovery! 💨 Do these exercises TWICE daily in this sequence while waiting for your physiotherapy appointment. 📅
Lumbar Rotation
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin lying on your back with your knees bent and feet resting on the floor.
- Move: Keeping your back flat, slowly rotate your knees down towards the floor until you feel a stretch in your trunk and hold.
- Tip: Make sure that your back and shoulders stay in contact with the floor.
Single Knee to Chest
Reps: 20 Sec hold, 2 Reps, 2 Sets
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- Start: Begin lying on your back with your legs straight.
- Move: Using your hands, slowly pull one knee toward your chest until you feel a gentle stretch in your lower back.
- Tip: Make sure to keep your back relaxed and flat on the ground during the stretch.
Sit to Stand
Reps: 20 Sec hold, 2 Reps, 2 Sets
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- Start: Begin sitting upright with your feet flat on the ground underneath your knees.
- Move: Move your shoulders and head over your toes, bring your knees forward, and allow your hips to come off the chair, then push down equally into both feet to stand up. Sit back down and repeat.
- Tip: Make sure to keep your weight evenly distributed between both legs, and try to keep your back straight throughout the exercise. Do not lock out your knees once you are standing.
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