After spine surgery, getting back to a healthy, active lifestyle requires a gradual approach. “Exercises After Spine Surgery” are essential for rehabilitation and improving flexibility, strength, and mobility. However, it’s crucial to follow proper guidance and ensure that your spine remains supported during this recovery period. For those who have undergone spinal fusion, exercise 6 weeks after spinal fusion become crucial in rebuilding strength and stamina. Dr. Omer Sheriff, a leading expert in spine health, emphasizes the importance of starting with low-impact movements and gradually increasing intensity. This blog will guide you through the best exercises after spine surgery, ensuring a safe and effective recovery process.
Top 11 Exercises to Do After Spine Surgery
After spine surgery, starting with gentle exercises is key to restoring flexibility, mobility, and strength. The following 11 exercises have been proven effective for spine recovery. These movements focus on core strengthening, gentle stretching, and improving balance without placing strain on the spine. Always consult your doctor or physiotherapist before starting any new exercises, particularly if you are in the early stages of recovery.
Walking
Walking is one of the easiest and most beneficial exercises after spine surgery. It encourages blood circulation, supports overall healing, and helps to prevent stiffness. Walking short distances is important when starting post-surgery, gradually increasing the duration and intensity as you recover. Dr. Omer Sheriff recommends beginning with 5-10 minute walks a few times daily and slowly building up to longer walks. Keep your posture aligned and avoid walking on uneven surfaces. Walking strengthens your back muscles and improves posture without causing strain.
Ankle Pumps
Ankle pumps are a simple yet effective exercise to help with circulation and prevent blood clots. As one of the best exercises after spinal fusion, ankle pumps involve flexing and pointing the feet repeatedly. This exercise is particularly useful in the early stages of recovery when mobility is limited. Ankle pumps improve circulation in the lower legs, helping to reduce swelling and promote healing. To do this exercise, lie on your back and gently move your ankles up and down, holding each position for a few seconds.
Heel Slides
Heel slides are another gentle movement that can help with mobility. This exercise focuses on strengthening the lower back and abdominal muscles, key components of exercises after spine surgery. Begin by lying on your back with your knees bent. Slowly slide one heel away from your body, keeping the rest of the leg still. Slide the heel back to the starting position and repeat on the other leg. Heel slides help to improve flexibility in the spine and legs without straining the back.
Superman
The Superman exercise is great for strengthening your core and lower back muscles. It’s particularly beneficial for improving spinal stability after surgery. To perform the Superman exercise, lie face down with arms extended in front of you. Slowly lift both arms and legs off the floor, holding the position for a few seconds before returning to the starting position. This exercise should be done slowly and carefully to avoid overloading your back muscles. As your strength improves, you can increase the hold time and repetitions.
Straight Leg Raises
Straight leg raises are a best exercise after back surgery that helps in strengthening the hip flexors and core. Lie flat on your back with one leg bent and the other leg straight. Slowly raise the straight leg, keeping it as straight as possible, and hold for a few seconds before lowering it back down. This exercise strengthens the muscles around the lower back and helps improve spinal support. Be sure to engage your core throughout the movement to protect your spine.
Bridges
The bridge exercise is an excellent exercises after spine surgery to activate your glutes, lower back, and hamstrings. To perform the bridge, lie flat on your back with your knees bent and feet flat on the floor. Tighten your abdominal and glute muscles, then raise your hips off the floor, keeping a straight line from your knees to your shoulders. Hold for a few seconds before gently lowering your hips. Bridges strengthen the muscles that support the spine, reducing the risk of future injuries.
Wall Squats
Wall squats are a safe and effective way to strengthen the legs and lower back. As one of the best exercises after spinal fusion, wall squats provide support and stability. To perform a wall squat, stand with your back against a wall, feet shoulder-width apart. Slowly lower your body as if sitting in a chair, holding the position for a few seconds before returning to the standing position. Wall squats help strengthen the legs and glutes while placing minimal strain on the spine.
Abdominal Draw-Ins
Abdominal draw-ins are a great exercise to strengthen your core without putting stress on your spine. This exercise helps to stabilize the trunk, which is crucial for protecting the spine during movement. To perform abdominal draw-ins, lie on your back with your knees bent. Slowly pull your navel toward your spine, tightening your abdominal muscles. Hold for a few seconds before releasing. This exercise can be done multiple times a day to improve core strength and spinal stability.
Stationary Biking
After spine surgery, stationary biking is an excellent way to improve cardiovascular health and mobility. As an exercises after spine surgery, stationary biking provides low-impact movement that strengthens the legs and increases circulation without straining the back. Start with low resistance and gradually increase the intensity as your strength improves. Ensure your seat height and handlebar position are set properly to avoid unnecessary strain on the spine.
Hamstring Stretch
Hamstring stretches are important for maintaining flexibility and preventing tightness in the back. As one of the best exercise after back surgery, hamstring stretches help alleviate muscle tension and improve flexibility. To perform the stretch, lie on your back and extend one leg straight. Gently pull the leg toward you until you feel a stretch in the back of your leg, holding the position for 20-30 seconds before releasing. Repeat on the other leg.
Supine Lumbar Flexion
Supine lumbar flexion exercises are designed to mobilize the lower back and reduce stiffness. These exercises after spine surgery target the lumbar spine and help with flexibility. To perform the exercise, lie on your back with your knees bent. Gently pull both knees toward your chest and hold for a few seconds before releasing. This exercise helps to increase the range of motion in the lower back and alleviate tension from spinal fusion.
How to Continue Healing after Spine Surgery
To continue healing after spine surgery, it’s essential to:
- Focus on low-impact exercises.
- Gradually increase exercise intensity over time.
- Maintain good posture and body mechanics.
- Keep your weight in a healthy range.
- Follow your doctor’s guidelines on exercise, such as when to start specific movements and which exercises are safe.
Following exercises after spine surgery with patience and consistency will aid in a full recovery.
Guide to Physical Therapy After Spinal Fusion
Spinal fusion is a major surgery aimed at joining two or more vertebrae to eliminate motion in the spine and provide stability. While it offers substantial relief from pain and improves mobility, the recovery period can be lengthy and involves several stages. Physical therapy plays a vital role in helping the body heal and regain strength after spinal fusion.
Phase 1: Immediate Post-Op (Weeks 1–6)
During the first few weeks after spinal fusion, the primary goal is to ensure that the spine is healing and to prevent strain. The first few weeks may be focused primarily on gentle movements, postural correction, and pain management. You may be instructed to avoid any heavy lifting or bending motions.
However, gentle physical therapy exercises are essential during this stage to maintain flexibility, strengthen the muscles around the spine, and promote blood flow for healing. Your physical therapist will guide you through these motions, which might include stretches for the legs, upper body, and hips.
Phase 2: 6 Weeks After Spinal Fusion
At around six weeks post-surgery, your doctor or physical therapist will begin recommending more structured exercises to aid in recovery. At this stage, the spine has started to heal, and your muscles need to regain strength and stability to support the spine.
Here are some best exercises after spinal fusion that can help strengthen the muscles and improve mobility while still being gentle on the spine:
Exercise 6 Weeks After Spinal Fusion
Six weeks after spinal fusion marks a significant milestone in your recovery process. By this point, your fusion may have started to solidify, and you can begin incorporating gentle exercises to improve your range of motion and overall strength. These exercises are designed to be safe for your spine while ensuring progress in your rehabilitation. Incorporating the right exercise 6 weeks after spinal fusion can help you regain strength without compromising the healing process.
1. Pelvic Tilts
Pelvic tilts are excellent for strengthening your lower back and abdominal muscles without putting stress on the spine.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and gently flatten your lower back against the floor.
- Hold for a few seconds, then relax.
- Repeat for 10–15 reps.
Pelvic tilts are a best exercise after back surgery, as they help to strengthen the muscles around the spine, which supports the healing process.
2. Bridges
The bridge exercise targets your glutes, core, and lower back. It is one of the best exercises after spinal fusion because it strengthens the muscles that are critical for spinal support.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your glutes and core, then lift your hips toward the ceiling while keeping your shoulders and feet on the ground.
- Hold for 5 seconds, then lower your hips back to the floor.
- Repeat for 10–15 reps.
3. Cat-Cow Stretch
The cat-cow stretch is a gentle way to increase flexibility in the spine and improve the mobility of the back after spinal surgery. This exercise helps maintain spinal mobility and relieve tension in the back muscles.
How to do it:
- Start on all fours, with your wrists directly under your shoulders and knees under your hips.
- Inhale and arch your back (cow position), lifting your tailbone and head toward the ceiling.
- Exhale and round your back (cat position), tucking your chin to your chest and your tailbone under.
- Repeat for 10–12 cycles.
4. Wall Sits
Wall sits are fantastic for strengthening your legs, core, and lower back. They engage multiple muscle groups, helping to build strength without placing undue pressure on your spine.
How to do it:
- Stand with your back against a wall and slide down into a sitting position, with your knees bent at a 90-degree angle.
- Hold for 10–30 seconds, then slowly slide back up.
- Perform 3 sets.
5. Knee to Chest Stretch
This stretch helps in gently mobilizing the lower back and stretching the muscles that support the spine.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Gently pull one knee toward your chest while keeping the other foot on the floor.
- Hold for 15–30 seconds, then switch legs.
- Repeat for 3–5 reps on each side.
Conclusion
Exercises After Spine Surgery are essential to recovery, improving flexibility, strength, and mobility. Exercise 6 weeks after spinal fusion should be done cautiously, following the advice of experts like Dr. Omer Sheriff. It’s important to stay consistent with gentle exercises such as walking, bridges, and hamstring stretches. Over time, you can build up to more intense movements to support your spine and prevent future injuries. By following a gradual and structured exercise plan, you’ll recover safely and regain a healthy, active lifestyle.
