Sometimes called microdecompression or microdiskectomy, this is a minimally invasive surgical procedure performed on patients with a herniated lumbar disc. During this surgery, a surgeon will remove portions of the herniated disc to relieve pressure on the spinal nerve column.

Recovery time is usually from 1-4 weeks depending on the underlying disease treated and general health.


As soon as you can, normally the day after surgery, start the following exercises.

  • (1) Alternate knees to chest.

Lying on your back with your knees bent and your feet on the floor, lift one knee towards your chest, place your hands behind the knee and draw it towards your chest. Do one knee at a time.

  • (2) Crook lying, legs side to side.

Lying on your back with knees together and bent. Slowly roll your knees from side to side, keeping your upper truck still.

  • (3) Sitting pelvic tilt.

Sit on a stool and practice good posture. First let your back drop and get rounded, then use your back muscles to straighten your back and arch it (not too much), Hold for approximately 1-2 minutes.

  • (4) Transverse (tummy) in standing

Pelvic core stability exercise in standing

Start position:

Standing straight by a high table with the back relaxed in a neutral position and the pelvic and shoulder directly on your feet. Do not let the pelvis sway forward or backwards or let the trunk lean.


Draw in a lower tummy muscle by imagining you are putting on a tight pair of trousers, with your arm at about shoulder height, gently push down down on the table surface and hold for a count of ten. Keep the back stable. Do not allow twisting of the trunk or pelvis.

  • (5) Left and right side bend

Standing, bend sideways at the waist


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