1. Pelvic Tilt

1. Pelvic Tilt

Easy

The pelvic tilt exercise gently strengthens the abdominal and lower back muscles while improving spinal mobility. It helps reduce stiffness and relieves mild to moderate lower back pain.

Steps

1. Lie on your back with knees bent and feet flat.
2. Tighten your abdominal muscles.
3. Flatten your lower back against the floor.
4. Hold for 5 seconds.
5. Relax and repeat.

Sets/Reps: 10

Frequency: daily

Before surgery Conservative treatment

Precautions

Avoid if severe disc prolapse causes increased leg pain.
Stop if numbness or severe pain develops.

2. Knee-to-Chest Stretch

2. Knee-to-Chest Stretch

Easy

This stretch relaxes tight lower back muscles and improves flexibility of the lumbar spine. It can help reduce muscle tension and stiffness associated with back pain.

Steps

1. Lie on your back.
2. Bring one knee toward your chest.
3. Hold with both hands.
4. Hold for 20–30 seconds.
5. Repeat on the opposite side.

Sets/Reps: 10

Frequency: daily

Before surgery Conservative treatment

Precautions

Avoid sudden pulling.
Do not continue if pain radiates down the leg.

3. Cat-Camel Stretch

3. Cat-Camel Stretch

Easy

The Cat-Camel stretch improves spinal flexibility and reduces muscle stiffness by gently moving the spine through its full range of motion.

Steps

1. Get on hands and knees.
2. Arch your back upward.
3. Slowly lower your back while lifting your head.
4. Move smoothly between both positions.
5. Repeat.

Sets/Reps: 10

Frequency: daily

Before surgery Conservative treatment

Precautions

1. Perform slowly.
2. Avoid jerky movements.

Exercise

4. Bridge Exercise

Moderate

The bridge exercise strengthens the gluteal muscles, hamstrings, and core, helping improve spinal support and reduce lower back strain.

Steps

1.Lie on your back with knees bent.
2. Tighten your core.
3. Lift your hips until your body forms a straight line.
4. Hold for 5 seconds.
5. Lower slowly.

Sets/Reps: 10

Frequency: daily

Before surgery Conservative treatment

Precautions

1. Avoid excessive arching of the back.
2. Stop if pain increases.

Exercise

5. Bird Dog Exercise

Easy

The Bird Dog exercise improves core stability, balance, and spinal control by strengthening the abdominal and back muscles.

Steps

1. Start on hands and knees.
2. Extend one arm and the opposite leg.
3. Keep your spine neutral.
4. Hold for 5–10 seconds.
5. Return and switch sides.

Sets/Reps: 10

Frequency: daily

Before surgery Conservative treatment

Precautions

1. Avoid twisting the trunk.
2. Maintain slow, controlled movements.

These exercises are for general patient education. Please do them only as advised by your doctor/physiotherapist. Stop immediately if pain increases, swelling worsens, or dizziness occurs.
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