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Post-surgery Low Back Rehabilitation Exercises for Pain Relief
myPhysioSA Adelaide•Processed: Mar 03, 2026
5-minute workout video. Low Impact, Rehabilitation, Floor Exercise. targeting Back, Hips, Legs. low intensity. helps with Rehabilitation / Treatment Support, Pain Relief.
⏱️ Key Moments
Summary:The video provides a series of exercises aimed at enhancing mobility and preventing complications post low back surgery, including ankle pumps, heel slides, knee lifts, nerve glides, sit to stand, and side steps.
🏃 Guide
This video is designed for individuals recovering from low back surgery, providing essential exercises to enhance mobility and prevent complications.
Benefits
Improved mobility and flexibility
Enhanced muscle activation and circulation
Step-by-Step Guide
1
Ankle Pumps
Move your ankle up and down for 10 repetitions on each side. You should feel a gentle movement in your calf. Ensure you do not push through pain.
2
Heel Slides
Slide your heel up and down along the bed for 10 repetitions on each side. You should feel comfortable movement through your hip and lower back.
3
Knee Lifts
Gently bring your knee up towards your chest, hold for a couple of seconds, and lower it back down. You should feel a mild stretch without discomfort.
4
Nerve Glides
Hold your leg in a straight position, gently straighten your knee while tilting your head back, then bend your knee and bring your chin to your chest. You should feel a gentle gliding sensation.
5
Sit to Stand
Bend forward at the hips and stand up, then sit back down. You should feel your muscles engaging without straining.
6
Side Steps
Stand and take steps sideways, alternating directions. You should feel your hip muscles working without discomfort.
Safety Notes
Consult your physician before starting these exercises. Avoid any movements that cause sharp pain or discomfort.
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Frequently Asked Questions
What are the benefits of this workout?▼
Improved mobility and flexibility. Enhanced muscle activation and circulation.
Is this workout safe?▼
Consult your physician before starting these exercises. Avoid any movements that cause sharp pain or discomfort.
Who is this workout suitable for?▼
This workout is suitable for people with: Chronic Back Pain / Disc Herniation.
What equipment do I need?▼
You will need: None, Chair.
Duration: 5m 56s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Rehabilitation / Treatment SupportPain Relief
Equipment Needed
🏋️ None🏋️ Chair
Primary Focus
💪 Back💪 Hips💪 Legs
Category
Low ImpactRehabilitationFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#5 min#quick#short#Low Impact#Rehabilitation#Floor Exercise#beginner#None#Chair#Back#Hips#Legs#low