The Exercises Program (G1- LSME).
| Lumbar stabilisation | (1) Adopt normal breathing (never hold your breath). (2) This part of the exercise involving a movement or support of aposition must be performed while exhaling. |
| Motor control exercises | (1) Pelvic tilt: Flatten lower back to the floor or wall, 5–10 s hold in neutral position, 10 repetitions (reps) through pain free range. Progress to pelvic tilt with controlled breathing. (2) ADIM: Pull the navel in towards the spine and then to the head (‘J’ movement). Able to perform 30 s hold on the left and right sides with normal breathing. (3) Multifidus (prone over pillow at lower abdomen): Swell lower back muscles. 10 s hold × 10 reps. |
| Overload exercises | Curl-ups (flexion): ADIM + Hold shoulder blades off the ground (or mattress). Heel slides (flexion): ADIM + Swell lower back muscles. Seated hip flexion (flexion): ADIM + Maintain lumbar region in neutral position. Dead bug (flexion): ADIM + Hold the position with the arm and the opposite leg just above the horizontal position. Bird dog (extension): ADIM + Elevate the arm and opposite leg while maintaining lumbar region in neutral position. Side-bridge (oblique): ADIM + Swell lower back muscles + Elevate hips and maintain the body in straight position. Bridge (extension): ADIM + Elevate hips and maintain the body in upright position. Standing Theraband Exercises (extension): ADIM + Swell lower back muscles + Maintain lumbar region in neutral position while performing the upper body exercise. |
ADIM, abdominal drawing-in manoeuver.