Lumbar Disc Protrusion

Weeks 1-2
STEP 1 STEP 2
Supine Hamstring Stretch with Strap
SETS: 5 | HOLD: 10S | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with your legs straight, holding the end of a strap that is looped around
one foot.
Movement
Use the strap to pull your leg up toward your body until you feel a gentle stretch in the back of
your upper leg. Hold this position.
Tip
Make sure to keep your other leg straight on the ground during the stretch.

STEP 1 STEP 2
Supine Quadriceps Stretch with Strap on Table
SETS: 5 | HOLD: 10S | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back on a table or bed with one leg hanging off the edge, holding the end of a
strap that is draped over your shoulder and secured around your foot.
Movement
Slowly pull on the strap, bending your knee until you feel a stretch in the front of your thigh. Hold
this position.
Tip
Make sure not to arch your low back during the stretch.

STEP 1 STEP 2
Supine Figure 4 Piriformis Stretch
SETS: 5 | HOLD: 10S | DAILY: 1 | WEEKLY: 7
Setup
Begin by lying on your back with your knees bent. Cross one leg over the other so your ankle is
resting on your opposite knee.
Movement
Pull your leg towards your chest until you feel a stretch and hold.
Tip
Make sure to keep your back flat against the bed during the stretch.

STEP 1 STEP 2
Seated Piriformis Stretch
SETS: 5 | HOLD: 10S | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright in a chair. Cross one leg over the other so that your ankle is resting on top of
your opposite thigh.
Movement
Gently pull your bent knee across your body toward your opposite shoulder. You should feel a
stretch through the back of your hip and buttocks.
Tip
Try to not to arch your back or lean to one side as you stretch.

STEP 1 STEP 2
Supine Posterior Pelvic Tilt
REPS: 10 | SETS: 3 | HOLD: 5S | DAILY: 1 | WEEKLY: 7
Setup
Begin by lying on your back with your knees bent and feet resting on the floor.
Movement
Slowly bend your low back and tilt your pelvis backward into the floor, then return to the starting
position and repeat.
Tip
Make sure to only move your pelvis and low back and keep the rest of your body relaxed.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Hooklying Single Knee to Chest Stretch
SETS: 5 | HOLD: 10S | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with your legs bent and feet resting on the ground.
Movement
Place your hands around one thigh, then slowly pull your knee toward your chest until you feel a
gentle stretch in your lower back.
Tip
Make sure to keep your back relaxed during the stretch.

STEP 1 STEP 2
Supine Double Knee to Chest
SETS: 5 | HOLD: 10S | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with both legs bent and feet flat on the bed.
Movement
Pull both knees toward your chest and hold.
Tip
Make sure to keep your back relaxed during the exercise.

STEP 1 STEP 2
Static Prone on Elbows
SETS: 5 | HOLD: 10S | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your front.
Movement
Lift your chest off the ground and position your elbows under your shoulders with your forearms
resting on the ground. Hold this position.
Tip
Make sure to keep your hips in contact with the floor and maintain a gentle chin tuck during the

Weeks 3-4 exercise.

STEP 1 STEP 2 STEP 3

Standing Quadratus Lumborum Stretch with Doorway
SETS: 5 | HOLD: 10S | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position to the side of a doorframe.
Movement
Cross your outside leg behind the other and hold onto the doorframe, then slowly lean your hips
away until you feel a gentle stretch along the side of your body.
Tip
Make sure to maintain a gentle stretch and only move in a comfortable range.

STEP 1 STEP 2 STEP 3

Dead Bug
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with your legs bent.
Movement
Lift your legs and arms off the ground, keeping your knees bent. Lower one arm to the ground
and lower your opposite leg at the same time. Repeat with your opposite arm and leg, then
continue this movement.
Tip
Make sure to keep your abdominals stiff as you lower your arm and leg, and do not let your low
back arch off the ground.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Bird Dog
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin on all fours, with your arms positioned directly under your shoulders.
Movement
Straighten one arm and your opposite leg at the same time, until they are parallel to the floor.
Hold briefly, then return to the starting position.
Tip
Make sure to keep your abdominals tight and hips level during the exercise.

STEP 1 STEP 2
Standard Plank
SETS: 3-5 | HOLD: 15S | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your front, propped up on your elbows.
Movement
Engage your abdominal muscles and lift your hips and legs up into a plank position, keeping your
elbows directly under your shoulders. Hold this position.
Tip
Make sure to keep your back straight and maintain a gentle chin tuck during the exercise.

STEP 1 STEP 2
Wall Squat
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position in front of a wall with your feet slightly wider than shoulder
width apart.
Movement
Lean back into a squat against the wall with your knees bent to 90 degrees, and hold this
position.
Tip
Make sure your knees are not bent forward past your toes and keep your back flat against the
wall during the exercise.

STEP 1 STEP 2
Prone Press Up
SETS: 5-10 | HOLD: 10S | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your stomach, with your hands by your shoulders resting flat on the ground.
Movement
Push against the floor with your hands, bending your back upward.
Tip
Make sure to keep your hips in contact with the floor and maintain a gentle chin tuck throughout
the exercise.

STEP 1 STEP 2 STEP 3

Sidestepping
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright. Bend your hips and knees into a mini squat position.
Movement
Slowly step sideways, then step back to the starting position in the opposite direction.
Tip
Make sure to keep your feet pointing straight forward, your abdominals tight, and do not let your
knees collapse inward during the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Supine Bridge
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with your arms resting at your sides, your legs bent at the knees and
your feet flat on the ground.
Movement
Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your
back straight.
Tip
Weeks 5-6 Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.

STEP 1 STEP 2 STEP 3

Standard Lunge
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with your hands resting on your hips and your feet shoulder width apart.
Movement
Keeping your trunk upright, step forward and lower your body toward the ground into a lunge
position, then carefully return to the starting position. Repeat with the other leg.
Tip
Make sure to keep your trunk steady. Do not let your front knee collapse inward or move forward
past your toes as you lunge.

STEP 1 STEP 2
Runner's Climb
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with one foot on the edge of a step in front of you.
Movement
Drive your opposite knee up toward your chest, hold briefly, then slowly lower your leg back to the
starting position and repeat.
Tip
Make sure to keep your chest upright and squeeze the gluteal muscles on your stance leg to help
maintain your balance.

STEP 1 STEP 2
Full Plank with Shoulder Taps
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin on all fours then straighten your legs to bring yourself into a plank position.
Movement
Hold this position and lift one hand off the ground to tap your opposite shoulder. Return to starting
position and repeat with your other hand.
Tip
Make sure to keep your abdominals tight and keep your back straight during the exercise. Do not
let your trunk rotate.

STEP 1 STEP 2
Squat
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with your feet slightly wider than shoulder width apart.
Movement
Bending at your knees and hips, squat down until your knees are close to a 90 degree angle, then
straighten your legs and repeat.
Tip
Make sure to keep your back straight and do not let your knees bend forward past your toes.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Quadruped Leg Extension with Resistance
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin on all fours holding the end of a resistance band that is looped around your foot on the
same side.
Movement
Straighten your leg, pushing against the resistance until it is parallel with the ground. Slowly return
to the starting position and repeat.
Tip
Make sure to keep your head looking down between your hands and do not let your trunk rotate
during the exercise.

STEP 1 STEP 2
Band Walks
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with a resistance band looped around your ankles. Bend your knees
slightly so you are in a mini squat position.
Movement
Slowly walk forward, one foot at a time.
Tip
Make sure to maintain constant tension in the band and keep your toes pointing forward. Do not
Weeks 7-8 drag your feet on the ground or let your knees collapse inward during the exercise.

STEP 1 STEP 2
Single Leg Deadlift with Kettlebell
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position holding a kettlebell in one hand.
Movement
Lift one leg off the ground and bend forward at your hips, lowering the kettlebell toward the
ground. Then return to an upright position and repeat.
Tip
Make sure to keep your back straight during the exercise and try not to let your knee move
forward as you lower the weight.

STEP 1 STEP 2
Kettlebell Swing
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your feet slightly wider than shoulder width apart and a
kettlebell in front of you on the floor.
Movement
Bend at your hips to reach down and grasp the kettlebell. Lift the it off the ground, and stand up,
swinging it forward at the top of the movement, then bend back down and repeat.
Tip
Make sure to keep your abdominals tight during the exercise and use your back and leg muscles
to create momentum for swinging the kettlebell forward.

STEP 1 STEP 2
Standing Diagonal Chop
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position, holding the end of a resistance band with both hands. The
band should be anchored above and to your side.
Movement
Slowly pull the band down and across your body in a diagonal movement, rotating your trunk,
then return to starting position and repeat.
Tip
Make sure to keep your arms straight, and activate your core muscles as you rotate your trunk.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Side Plank on Elbow
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your side with your feet stacked, resting on your elbow.
Movement
Lift your hips off the floor so your body is in a straight line and your hips and shoulders are facing
forward. Hold this position.
Tip
Make sure to keep your head in line with your trunk, do not let your hips drop toward the floor,
and do not roll forward or backward during the exercise.

STEP 1 STEP 2
Side Sit Up
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with your knees bent and feet resting on the floor. Let both of your legs
fall to one side.
Movement
With your hands crossed over your chest, lift your upper body off of the floor, then lower it back
down and repeat.
Tip
Make sure to maintain a gentle chin tuck throughout the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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