2428 Santa Monica Blvd, Unit 305, Santa Monica, CA 90404 Non-surgical spine & disc care · (310) 451-5851
Spinal Stenosis and Disc Center
Exercise & home program

Your home exercise program

Follow along with Dr. Le. These are the stretches and exercises we use to help your results last between visits.

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Please read first. Only do the exercises Dr. Le has recommended for you, at the amount he recommends. Move slowly and stay within a comfortable range. Stop and call us at (310) 451-5851 if pain increases, spreads into your arm or leg, or if you notice new numbness, tingling or weakness. Not a patient yet? Talk with your doctor before starting a new exercise program.

Posture

Undo the slouch from sitting, driving and screens.

Postural exerciseBand pull-aparts to strengthen the upper back and open the chest.

Stretches

Tight hips and hamstrings pull on the low back. Hold each stretch gently - never bounce.

Standing hamstring stretchLengthens the back of the thigh with your foot supported on a bench.
Kneeling hamstring stretchA floor-based option for the back of the thigh.
Standing quad stretchStretches the front of the thigh using a bench for support.
Kneeling & standing hip flexor lungeOpens the front of the hip, which tightens with long hours of sitting.
Recumbent anterior hip stretchA lying hip flexor stretch off the end of a bench.

Mobility

Gentle movement to loosen stiff hips, back and legs.

Windshield wipersLying knee rotations to ease stiffness in the low back and hips.
Quad & IT band foam rollerRolling the front and outside of the thigh to release tight tissue.

Strength & stability

A stronger core and legs take load off the spine.

Abdominal walksControlled core work lying on your back.
Bulgarian split squatsSingle-leg strength for hips and thighs. Advanced - only when Dr. Le says you're ready.

Not sure which exercises are right for you?

Your evaluation tells us what's driving your pain - and which exercises will help rather than aggravate it.

Request an evaluation (310) 451-5851
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