2-Week Rehabilitation Program Post Platelet-Rich Plasma (PRP) Treatment for Lumbar Disc Injury

This program is designed to reduce pain, restore range of motion (ROM), and strengthen the lumbar and core muscles. The focus is on controlled progression to avoid aggravating the injury while enhancing stability and mobility.

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General Guidelines

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1. Protect the lumbar spine: Avoid heavy lifting, twisting, or high-impact activities.

2. Pain management: Use ice or heat as appropriate to manage discomfort.

3. Progress gradually: Perform exercises in a pain-free range, increasing intensity only as tolerated.

4. Monitor symptoms: Stop exercises if pain worsens or neurological symptoms (numbness, tingling, weakness) increase, and consult your healthcare provider.

 

Week 1: Pain Management and Gentle Mobility

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Goals:

• Minimize pain and inflammation

• Restore gentle lumbar mobility

• Avoid further stress on the injured disc

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Day 1–3: Rest and Recovery

• Activity:

  • Limit sitting for long periods and avoid activities that stress the lumbar spine.

  • Rest in positions that reduce pain, such as lying flat on your back with a pillow under your knees.

• Pain Management:

  • Apply ice for 15–20 minutes, 2–3 times daily, to reduce inflammation.

  • Use heat therapy (if swelling has subsided) for stiffness or muscle spasms.

• Passive Mobility:

  • Pelvic Tilts: Lie on your back with knees bent and feet flat. Slowly tilt your pelvis upward to flatten your back against the floor, then release. (10 reps, 2 sets)

  • Knee-to-Chest Stretch: Lie on your back and bring one knee toward your chest. Switch legs. (Hold for 15 seconds, 2 reps each leg)

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Day 4–7: Gentle Mobility and Core Activation

• Mobility Exercises:

  • Cat-Cow Stretch: On all fours, alternate between arching your back upward and downward to gently mobilize the spine. (10 reps, 2 sets)

  • Child’s Pose: Sit back on your heels, stretch your arms forward, and lower your chest to the ground. (Hold for 15–20 seconds, 3 reps)

• Core Activation:

  • Transverse Abdominis Activation: Lie on your back with knees bent. Pull your belly button gently toward your spine without moving your pelvis. (Hold for 5 seconds, 10 reps)

  • Bridge Exercise: Lie on your back, lift your hips, and create a straight line from shoulders to knees. (Hold for 5 seconds, 10 reps, 2 sets)

• Postural Awareness:

  • Maintain a neutral spine during sitting, standing, and walking.

 

Week 2: Progressive Strengthening and Functional Mobility

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Goals:

• Strengthen the lumbar and core muscles

• Improve spinal stability

• Prepare for functional movements

Day 8–10: Light Strengthening and Active Mobility

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• Active Mobility:

  • Supine Trunk Rotations: Lie on your back with knees bent and feet flat. Gently let both knees fall to one side, then return to the center. Switch sides. (10 reps each side, 2 sets)

  • Seated Forward Bend: Sit with your legs extended and gently reach toward your toes. (Hold for 15 seconds, 2 reps)

• Strengthening:

  • Bird-Dog Exercise: On all fours, extend one arm and the opposite leg, keeping your back flat. Return to the starting position and switch sides. (10 reps each side, 2 sets)

  • Side Plank on Knees: Lie on your side, supporting your weight on your forearm and knees. Lift your hips to create a straight line. (Hold for 10–15 seconds, 2 reps each side)

• Dynamic Stability:

  • Standing Back Extensions: Place your hands on your hips and gently lean backward. (10 reps, 2 sets)

  • Wall Squats: Stand with your back against a wall and slowly lower into a squat position. (Hold for 5 seconds, 2 reps)

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Day 11–14: Functional Strength and Endurance

• Strengthening and Stability:

  • Modified Plank: Hold a plank position on your forearms and knees, keeping your back straight. (Hold for 10–20 seconds, 2–3 reps)

  • Bridge with Marching: In a bridge position, lift one knee toward your chest, alternating sides. (10 reps, 2 sets)

• Functional Mobility:

  • Standing Hip Hinges: Stand with a neutral spine, gently hinge at the hips, and return upright. (10 reps, 2 sets)

  • Hamstring Stretch: Sit with one leg extended and gently reach toward your toes. (Hold for 15 seconds, 2 reps each leg)

• Aerobic Conditioning:

  • Incorporate light aerobic exercise like walking or stationary cycling for 10–15 minutes daily.

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Additional Recommendations

1. Hydration and Nutrition: Ensure adequate hydration and an anti-inflammatory diet for optimal healing.

2. Pain Management: Use heat therapy for residual stiffness in Week 2.

3. Ergonomics: Adjust workstation and daily activities to reduce lumbar strain (e.g., proper chair support, avoiding prolonged sitting).