No matter what type of back surgery you've had, the recovery process is generally the same. You'll first spend some time in passive recovery, after which your doctor will likely ask you to complete some light exercise. Exercise after back surgery can help you retain mobility and heal faster, regaining your range of motion and health. Certain exercises are much better than others for back surgery recovery, so look for low-impact exercise that helps ease you back into mobility.
Back Stretches
Even if you're confined to your bed at first after surgery, you can still stretch your back from your bed, as long as your doctor has authorized you to do so. Stretching your leg muscles can help keep them strong while you're off your feet, and pelvic stretches can help strengthen your lower back. Start by pointing your toes and drawing circles with your large toe, suggests Spine Universe. Then, try clenching your glutes so that you raise off the bed a small amount. Hold the stretch for three seconds before releasing.
Walking
Once your doctor gives you the OK, walking is typically the first type of exercise that you'll be asked to try. Walking as soon as possible after surgery can help prevent muscle tightness and soreness following the surgery, and help you to heal faster overall. Begin walking with someone who can help you if you feel tired or in pain. Plan small walks around the hospital or neighborhood, and never go so far that you can't get back home if you experience pain. You can walk for longer periods as you continue to heal.
Swimming
Getting in the water is an ideal way to exercise after back surgery. Unlike running, aerobics and other high-impact methods of exercise, swimming cushions your joints so you don't feel the jarring impact that you may experience with other forms of exercise. Call your city's parks and recreation department to see whether your community center offers water aerobics classes, visit a pool at a fitness center or go to the community pool for free swim for a way to stay active and help you heal without pain or damaging effects.
Physical Therapy
Although you'll be asked to exercise on your own after surgery, you may also spend time with a physical therapist to help foster mobility and healing, the Spine Health website says. Your physical therapist can help you complete a wide range of exercises and stretches to ensure that your back is healing properly and that you stay limber and active. If your doctor has asked you to work with a physical therapist, it's imperative that you go to your appointments and complete the exercises to help you heal.
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