Exercises After Spine Surgery

Recovering from spine surgery is a challenging yet rewarding process. One of the key aspects of healing is performing the right exercises to strengthen your spine and improve mobility. In the early stages, gentle movements and stretches help restore movement and ease discomfort. Exercises after spine surgery are crucial for regaining independence, but it’s important to follow a guided plan. Typically, exercise 6 weeks after spinal fusion is recommended, but it varies based on your individual healing process.

Medway Hospital suggests a combination of mobility exercises, strength training, and walking to help you recover. In this guide, we’ll take a look at the best exercises after spinal fusion and other spine surgeries, helping you make informed decisions as you progress in your recovery.

Top 11 Exercises to Do After Spine Surgery

Starting exercise after spine surgery is crucial to regaining strength and flexibility. Below are the top 11 exercises recommended to help you regain mobility:

Walking

Exercises after spine surgery typically start with something as simple as walking. Walking helps improve circulation and promotes the healing of the spinal area without putting too much strain on it. It’s a low-impact activity that encourages movement without exacerbating pain or discomfort. The key is to start slow, using a walker or cane for support if needed, and gradually increasing the distance as your body adjusts.

A good starting point is walking 5 to 10 minutes a day, and as you recover, you can increase the time. It’s crucial to avoid walking on uneven surfaces initially. Medway Hospital recommends monitoring your posture while walking, ensuring you don’t slouch, which could strain your back. By focusing on posture and consistency, walking can be one of the most beneficial exercises after spine surgery.

Ankle Pumps

Ankle pumps are the best exercises after spinal fusion surgery because they are simple yet effective. This movement involves flexing and pointing your toes to help improve blood circulation, reduce swelling, and prevent blood clots. These exercises after spine surgery can be performed lying on your back, which makes it a good starting exercise for those in the early stages of recovery.

To do ankle pumps:

1. Lie on your back with your legs extended.
2. Flex your ankles towards you and then point them away.
3. Perform 10 to 15 repetitions several times a day.

Ankle pumps are a great way to get your circulation flowing without causing strain, making them one of the best exercises after spinal fusion surgery.

Heel Slides

Heel slides are another gentle exercise for those recovering from spine surgery. This movement helps maintain flexibility and ease stiffness, especially in the lower back and legs. These exercises after spine surgery can be done lying down, making them a safe option for the early stages of recovery.

To do heel slides:

1. Lie flat on your back with your legs extended.
2. Slowly slide one heel toward your buttocks, then return it to the starting position.
3. Repeat for both legs, completing 10 to 15 repetitions.

Heel slides help stretch and strengthen the legs, which is essential for mobility after spine surgery.

Superman

The Superman exercise is a more advanced move, but it’s excellent for strengthening the core and lower back muscles, which are critical for supporting the spine. These exercises after spine surgery should only be attempted when you’re ready to move beyond basic stretches and mobility exercises.

To perform the Superman:

1. Lie on your stomach with arms extended in front of you.
2. Lift your arms and legs off the floor as high as possible, holding for a few seconds.
3. Lower back down and repeat 10 to 15 times.

This move is excellent for building the muscles that stabilize the spine.

Straight Leg Raises

One of the best exercises after back surgery is the straight leg raise, as it helps strengthen the lower back and abdominal muscles. This movement targets the hip flexors and strengthens the muscles needed for proper posture.

To perform a straight leg raise:

1. Lie on your back with one leg bent and the other straight.
2. Slowly lift the straight leg towards the ceiling while keeping it straight.
3. Hold for a few seconds before lowering.
4. Repeat for 10 to 15 reps on each leg.

This is an excellent exercise to build strength in the core and lower back.

Bridges

The bridge exercise strengthens the glutes, lower back, and abdominal muscles. These exercises after spine surgery are perfect for improving core stability and ensuring that the muscles supporting the spine remain strong as you heal.

To do a bridge:

1. Lie on your back with knees bent and feet flat on the floor.
2. Push through your heels to lift your hips toward the ceiling.
3. Hold for a few seconds at the top, then lower your hips back down.
4. Repeat for 10 to 15 repetitions.

Bridges engage multiple muscle groups, which is why they’re so effective in recovery.

Wall Squats

Wall squats are great best exercises after spinal fusion because they target the legs, hips, and core while putting minimal strain on the spine. They help you build strength in your lower body, which is essential for supporting your spine.

To perform a wall squat:

1. Stand with your back against a wall and feet about a foot away from it.
2. Slowly slide down the wall into a squat position, ensuring your knees don’t extend beyond your toes.
3. Hold for a few seconds before returning to standing.
4. Repeat for 10 to 15 reps.

This exercise helps to build strength in your legs and core.

Abdominal Draw-Ins

Abdominal draw-ins are crucial for strengthening your core, which is important after spine surgery. Exercises after spine surgery like this one help maintain proper posture and prevent further injury.

To do abdominal draw-ins:

1. Lie flat on your back with knees bent and feet flat.
2. Tighten your abdominal muscles, pulling your belly button toward your spine.
3. Hold for a few seconds before relaxing.
4. Repeat for 10 to 15 repetitions.

This exercise is simple but effective for building the deep abdominal muscles that support the spine.

Stationary Biking

Stationary biking is a low-impact exercise that helps build strength and mobility without putting too much stress on the spine. Exercises after spine surgery like biking can help increase circulation and endurance, making it an excellent choice once you’re ready for more intense movements.

To bike:

1. Start with a low resistance setting.
2. Gradually increase the intensity as your strength improves.
3. Aim for 15 to 20 minutes per session.

This exercise is great for improving cardiovascular health and leg strength.

Hamstring Stretch

A good best exercise after back surgery to include in your recovery routine is the hamstring stretch. This stretch helps to release tension in the lower back and legs, easing discomfort and improving flexibility.

To perform a hamstring stretch:

1. Sit on the floor with one leg extended straight and the other bent.
2. Reach for the toes of the extended leg, holding for 20 to 30 seconds.
3. Repeat on the other leg.

This stretch helps alleviate tightness in the back and legs.

Supine Lumbar Flexion

Supine lumbar flexion is a safe and effective way to stretch and mobilize the lower back after surgery. These exercises after spine surgery help relieve tension in the spine and improve flexibility.

To perform supine lumbar flexion:

1. Lie flat on your back with your knees bent.
2. Gently pull your knees towards your chest.
3. Hold for 20 to 30 seconds before releasing.
4. Repeat several times.

This exercise is great for gently stretching the spine.

How to Continue Healing After Spine Surgery

Recovery after spine surgery doesn’t stop once you’ve started doing exercises. Here are some important tips to continue your healing journey:

• Stay active: Consistent movement is key to a full recovery.
• Eat well: A healthy diet helps your body heal faster.
• Stay hydrated: Drink plenty of water to keep tissues nourished.
• Follow your doctor’s advice: Stick to your doctor’s guidelines for physical activity.
• Get plenty of rest: Ensure you get enough sleep for optimal healing.

Conclusion

Incorporating exercises after spine surgery into your daily routine is vital to speeding up recovery. Whether it’s simple walking or more advanced movements, staying active helps rebuild strength and flexibility. Exercise 6 weeks after spinal fusion can be a great starting point, but always consult with your doctor to ensure you’re performing the right activities for your stage of recovery. Medway Hospital provides excellent resources to guide you through this process, helping you heal and regain your independence.