After spine surgery, one of the key factors in your recovery is performing the right exercises. Exercises after spine surgery can help improve mobility, reduce pain, and strengthen the muscles around the spine. It’s important to begin with gentle exercises and progress gradually as your body heals. Many individuals may feel anxious about movement after surgery, but incorporating exercise 6 weeks after spinal fusion into your recovery plan is essential for regaining function and maintaining long-term spinal health. These exercises should be tailored to the specific type of surgery you had, and it’s always best to consult with your healthcare provider or physical therapist. At Bharath Orthopaedics, spine surgeons and therapists guide you through exercises that promote safe and effective recovery.
Top 11 Exercises to Do After Spine Surgery
Exercises After Spine Surgery help restore strength and flexibility, but it’s important to know which ones are appropriate for your stage of recovery. After spine surgery, you’ll likely begin with light activities and progressively add more challenging exercises.
Here are 11 exercises commonly recommended after spine surgery:
Walking
Exercises After Spine Surgery should start with low-impact activities. Walking is one of the easiest and most beneficial forms of exercise you can do in the early weeks of recovery. Walking helps improve circulation, reduces swelling, and strengthens the muscles around your spine.
When starting, focus on walking slowly and in short intervals. As your body gets used to the movement, gradually increase your walking time and distance. Always listen to your body—if you feel any discomfort or pain, stop and rest. Walking helps you regain flexibility and mobility, which are important in the recovery process. By the 6-week mark, most people are able to walk for up to 20 minutes or longer without excessive pain. It’s important to keep the back straight and use proper posture while walking to avoid any unnecessary strain on the spine.
Ankle Pumps
Ankle pumps are a simple yet effective way to get your body moving again after spine surgery. These help with circulation, reduce swelling, and maintain flexibility in your legs and ankles. Ankle pumps are often recommended as one of the best exercises after spinal fusion because they promote blood flow and prevent blood clots.
To perform ankle pumps:
- Sit in a comfortable position with your legs extended in front of you.
- Slowly point and flex your toes up and down.
- Perform this motion for 10 to 15 repetitions, ensuring you’re not forcing your movements.
Start with a few sets per day and gradually increase as you feel comfortable. Exercises After Spine Surgery, like ankle pumps, are especially useful in the first few weeks of recovery to enhance circulation and reduce the risk of deep vein thrombosis (DVT), a condition that can arise from limited movement post-surgery.
Heel Slides
Heel slides are another key exercise for improving flexibility and strength after spine surgery. This exercise helps stretch your back and legs while being gentle enough to avoid putting stress on the spine.
Here’s how to do heel slides:
- Lie flat on your back with your knees bent and feet flat on the floor.
- Slowly slide one heel up toward your hip, keeping your foot flat.
- Once your heel is close to your hip, slide it back down to the starting position.
- Repeat with the other leg.
Heel slides work the muscles in the thighs, lower back, and hips. Incorporating this exercise after spine surgery helps increase range of motion and mobility without putting too much pressure on the spine. It’s a good idea to begin this exercise 2-3 weeks after surgery and increase the range of motion as you feel more comfortable. It can also be helpful in managing exercise 6 weeks after spinal fusion as you start to engage the muscles more actively.
Superman
The Superman exercise is a great way to strengthen your back muscles, which is crucial for supporting the spine after surgery. This exercise helps improve spinal stability and reduce the risk of injury when returning to normal activities.
Here’s how to do the Superman exercise:
- Lie face down on a mat with your arms extended in front of you.
- Slowly lift your arms, chest, and legs off the floor simultaneously, squeezing your back muscles.
- Hold for a few seconds, then slowly lower back down.
Repeat for 10-12 reps, starting with one or two sets per day. Exercises after spine surgery, such as the Superman, should be done with caution, especially early on in your recovery. Start slow and gradually build up your endurance.
Straight Leg Raises
Straight leg raises are one of the best exercises after back surgery to help strengthen your core and leg muscles without putting pressure on your spine. This exercise targets the hip flexors, quads, and lower back muscles, which are essential for supporting the spine.
To do straight leg raises:
- Lie on your back with one leg bent and the other leg straight.
- Slowly raise the straight leg up to about 12 inches, keeping it straight.
- Hold for a few seconds, then lower it back down.
Perform this exercise 10-15 times per leg, doing 2-3 sets per day. Straight leg raises are great for building strength in the core and legs, which is essential for maintaining stability in the spine post-surgery.
Bridges
Bridges are another excellent exercise after spine surgery, focusing on strengthening the lower back, hips, and glutes. This exercise also helps improve posture and supports the spine’s natural alignment.
To perform a bridge:
- Lie on your back with your knees bent and feet flat on the floor.
- Slowly lift your hips off the ground, creating a straight line from your knees to your shoulders.
- Hold for a few seconds, then lower your hips back down.
Start with 10-12 repetitions and increase gradually. As you progress, you can add more sets or hold the bridge position longer. Bridges are important in building the muscles that stabilize the spine, which is necessary for best exercises after spinal fusion.
Wall Squats
Wall squats help strengthen your thighs, hips, and lower back, making them one of the best exercises after spinal fusion. This exercise is particularly beneficial because it places less strain on the spine compared to traditional squats.
To do wall squats:
- Stand with your back against a wall, feet shoulder-width apart.
- Slowly slide down the wall until your knees are at about a 90-degree angle.
- Hold for a few seconds, then slowly return to standing.
Wall squats strengthen your quads and improve your overall stability. This exercise can be incorporated into your routine as you get further into your recovery process, starting with a few reps and gradually increasing the duration.
Abdominal Draw-Ins
Strengthening the abdominal muscles is crucial for spine support after surgery. Abdominal draw-ins target the deep abdominal muscles that provide stability to the spine.
To perform this exercise:
- Lie on your back with your knees bent and feet flat on the floor.
- Slowly draw in your belly button toward your spine, tightening your abdominal muscles.
- Hold for a few seconds, then release.
This exercise should be done slowly and deliberately, focusing on engaging the deep abdominal muscles. Doing Exercises After Spine Surgery like abdominal draw-ins can enhance spinal stability and reduce pain. Start with 10 repetitions, increasing as you become stronger.
Stationary Biking
Stationary biking is a great cardiovascular exercise that also strengthens the legs and hips. Exercises after spine surgery like cycling can help improve circulation, strengthen muscles, and maintain joint flexibility.
To get started:
- Set up the bike at a comfortable height, ensuring your knees aren’t overextended.
- Start with light resistance and gradually increase as you become more comfortable.
Stationary biking is low-impact and gentle on the spine, making it a perfect option for early recovery. It’s also helpful for maintaining cardiovascular fitness while you continue healing.
Hamstring Stretch
Stretching your hamstrings is an important part of best exercises after spinal fusion. Tight hamstrings can place extra strain on your lower back, which can hinder recovery after spine surgery.
To perform the hamstring stretch:
- Sit with one leg extended straight in front of you.
- Slowly reach for your toes while keeping your back straight.
- Hold the stretch for 20-30 seconds, then repeat with the other leg.
Hamstring stretches help reduce tension in the lower back and improve flexibility, supporting the spine’s recovery. Stretching should be done gently without bouncing, and you should feel a mild pull, not pain.
Supine Lumbar Flexion
Supine lumbar flexion is an exercise designed to gently stretch and mobilize your lower back after spine surgery. This exercise can improve flexibility and reduce stiffness, which is essential for a successful recovery.
To perform lumbar flexion:
- Lie on your back with your knees bent.
- Slowly pull your knees toward your chest, holding for a few seconds before releasing.
- Repeat 10-12 times.
This exercise should be done in a controlled manner to avoid straining the back. Incorporating this exercise after spine surgery can help increase mobility and reduce discomfort as you heal.
How to Continue Healing after Spine Surgery
To continue healing after spine surgery, follow these tips:
- Adhere to your doctor’s instructions: Follow your surgeon’s recommendations on when to start exercises and which exercises are safe.
- Rest and avoid strain: Take regular breaks and avoid heavy lifting.
- Physical therapy: Attend all physical therapy sessions to improve strength and flexibility.
- Use proper posture: Maintain good posture to prevent added strain on your spine.
- Stay active: Regular, low-impact exercise promotes circulation and healing.
The key to full recovery after spine surgery is consistency in following these practices.
Conclusion
Exercises after spine surgery are vital for regaining mobility, strength, and long-term spinal health. After performing exercise 6 weeks after spinal fusion, most patients can incorporate a variety of exercises to build strength and flexibility. From walking to specific stretches and strengthening exercises like the Superman, straight leg raises, and heel slides, these activities help support the healing process. Always remember to consult your healthcare provider or therapist at Bharath Orthopaedics before starting any new exercises to ensure they are appropriate for your specific surgery and recovery stage. With patience and consistency, you can expect to see improvements in your posture, mobility, and overall quality of life after spine surgery.
