Training ladder for: SLIPPED DISC (PROLAPSUS DISCI INTERVERTEBRALIS LUMBALIS)
STEP 2
The rehabilitation program mentioned below is primarily aimed at patients that have not undergone surgery. Patients operated on for a slipped disc should consider the following exercises as a supplement to the guidelines furnished by the doctor that performed the operation. Specific precautions are necessary as the surgery can be complicated. Instruction from the physiotherapist in correct back posture (ergonomic guidance) is important.
Unlimited: Cycling with a straight back and support with outstretched arms on the handlebars, swimming (backstroke).
(15 min)
Lie on your back. Draw the injured leg up towards your head so that the muscles in the back of the thigh become increasingly stretched. Perform the exercise with outstretched as well as bent knee. Hold the position for 20 seconds and relax for 20 seconds before repeating. The exercise can also be performed standing with the injured leg outstretched on a chair while the upper body is bent slightly forwards.
Stand with support from the back of a chair or the wall. Using your hand, bend the knee and draw the foot up and your knee slightly backwards so that the muscles in the front of the thigh become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating. The exercise can also be done lying down. If you lie on your stomach you can draw the foot up by using a towel.
Lie on your side on a table. Bend one leg up under your body and let the other hang over the edge of the table so that the muscles in the outer side of the thigh become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating. The exercise can also be done standing by placing the outstretched injured leg behind the good leg at the same time as bending over the injured leg.
Squat with the injured leg outstretched behind you as far as possible with the foot on a box. Thrust your hip forward and down without swaying your back so that the front of the hip becomes increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.
Lie on your back with one leg outstretched and the other bent with the foot on the other side of the outstretched leg. Draw the knee up towards the opposite shoulder so that the buttocks become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.
Lie on your back with one leg over the other, and hold behind the lower leg’s knee. Draw the leg up towards your head so that the buttock on the upper leg becomes increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.
Stand with your hands on your hips and slowly sway your back, pushing slightly with the hands to increase the sway, so that the stomach muscles become increasingly stretched. Hold the position for 20 seconds and relax for 20 seconds before repeating.
Lie on your stomach. Rise up and support yourself on your elbows keeping your hip against the floor. Hold the position for 20 seconds. Rest for 20 seconds before repeating.
(5 min)
Seesaw. Balance on two legs, possibly using a hand as support against the wall, balancing subsequently on one leg without support. Look straight ahead and keep knees bent.
Lie on the floor on a cushion. Bend your knees. Lift your hands from the floor and keep your balance.
(40 min)
Go down on all fours. Alternately lift and stretch the right and left legs, fully stretching the knee.
Lie on your stomach across a chair with both feet supported under a tabletop. Lift both hands from the floor and hold the position for 2 seconds. Support with your hands for 2 seconds and repeat the exercise 10 times in quick succession.
Lie on your stomach on the floor with your arms above your head and with outstretched legs. Lift right arm and left leg together, changing to lift left arm and right leg together.
Go down on all fours with elastic around one foot. Attach the elastic to the wall, lift the leg and draw the knee forwards so that the elastic is tightened.
Lie on your back with your hands on your chest. Bend your knees and lift your upper body up from the floor while keeping the small of your back against the floor the whole time.
Lie on your side on a mattress or bench. Flex the lower part of the leg and stretch the upper part. It is important to completely stretch the hip. Lift the upper leg upwards with the heel pointing towards the ceiling. Gradually increase the load by attaching a sandbag to the ankle.
Lie on your side on a mattress or bench. Stretch the lower leg whilst the upper leg is slightly bent. Lift the lower leg stretched upwards. Gradually increase the load by attaching a sandbag to the ankle.
Stand with the elastic around the injured leg, facing towards the elastic. Move the leg backwards and slowly forwards. The elastic can be moved up and down the leg depending upon the strength of the knee – the stronger the knee, the lower the elastic should be.
Stretching is carried out in the following way: stretch the muscle group for 3-5 seconds. Relax for 3-5 seconds. The muscle group should subsequently be stretched for 20 seconds. The muscle is allowed to be tender, but must not hurt. Relax for 20 seconds, after which the procedure can be repeated. The time consumed for stretching, coordination and strength training can be altered depending on the training opportunities available and individual requirements.
