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

This program is designed to reduce pain, improve mobility, and gradually strengthen the lower back muscles while promoting healing and preventing further injury.

 

General Guidelines

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

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

3. Progress gradually: Focus on controlled, pain-free movements, and gradually increase intensity.

4. Monitor symptoms: Discontinue exercises if pain worsens or swelling increases, and consult your healthcare provider.

 

Week 1: Pain Management and Gentle Mobility

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Goals:

• Reduce pain and inflammation

• Restore gentle range of motion (ROM)

• Prevent stiffness and muscle atrophy

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Day 1–3: Rest and Recovery

• Activity:

  • Rest the lower back; avoid prolonged sitting or standing.

  • Use a lumbar support cushion if sitting is unavoidable.

  • Maintain a neutral spine position during daily activities.

• Pain Management:

  • Apply ice packs for 15–20 minutes, 2–3 times daily, if swelling is present.

  • Transition to heat therapy for stiffness once swelling subsides.

• Passive and Gentle Active Range of Motion (AROM):

  • Pelvic Tilts: Lie on your back with knees bent and feet flat. Gently 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, holding with both hands. Switch legs. (Hold for 15 seconds, 2 reps each side)

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Day 4–7: Gentle Mobility and Core Engagement

• Mobility Exercises:

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

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

• Core Activation:

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

  • Bridge Exercise: Lie on your back with knees bent and feet flat. Lift your hips off the ground to create a straight line from shoulders to knees. (Hold for 5 seconds, 10 reps, 2 sets)

• Postural Awareness:

  • Practice maintaining a neutral spine during sitting, standing, and walking.

 

Week 2: Progressive Strengthening and Functional Mobility

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Goals:

• Build strength in the lumbar and core muscles

• Enhance flexibility and functional mobility

• Prevent recurrence of injury

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Day 8–10: Light Strengthening and Active Mobility

• Active Range of Motion (AROM):

  • Cat-Camel Stretch: Continue this dynamic stretch to improve spinal mobility. (10 reps, 2 sets)

  • Seated Forward Bend: Sit with legs extended and gently reach toward your toes. (Hold for 15 seconds, 3 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-Lying Leg Lifts: Lie on one side with your legs straight. Lift the top leg slightly, keeping your core engaged. (10 reps each side, 2 sets)

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

• Dynamic Stability:

  • Balance Ball Bridge: Perform the bridge exercise with your feet on a stability ball for added core activation. (10 reps, 2 sets)

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Day 11–14: Functional Strength and Endurance

• Functional Strengthening:

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

  • Wall Squats: Stand with your back against a wall, slowly lower into a squat position, and hold. (Hold for 5–10 seconds, 2–3 reps)

• Flexibility Training:

  • Hamstring Stretch: Sit with one leg extended and reach toward your toes. (Hold for 15 seconds, 3 reps each side)

  • Figure-4 Stretch: Lie on your back and cross one ankle over the opposite knee. Gently pull the supporting leg toward your chest. (Hold for 15 seconds, 2 reps each side)

• Aerobic Conditioning:

  • Begin light walking or using a stationary bike for 10–15 minutes daily to maintain cardiovascular fitness.

 

Additional Recommendations

1. Hydration and Nutrition: Stay hydrated and eat an anti-inflammatory diet to support healing.

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

3. Posture Correction: Incorporate ergonomic adjustments at work and during daily activities to avoid further strain.