As you age, degenerative changes can cause joints in the spine to enlarge and press against your nerves. This painful condition is caused spinal stenosis. In severe cases, your doctor might recommend a laminectomy, a procedure that removes part of the vertebra called a lamina. This eases pressure on the spinal nerves, relieving pain in most patients. However, it takes a while to get back to your normal activities.
Recovery
Sometimes patients go home the same day they have their laminectomy, and sometimes they stay in the hospital for one to three days. Patients are usually urged to get up and walk as soon as they're able, though other physical activities are curtailed for a few weeks. While the sutures heal, you shouldn't lift, bend, twist or stoop. Depending on your job, you might have to take two to six weeks off. Because spinal stenosis often leads to numbness in the legs, avoid driving until your legs get back to normal, the Mayo Clinic advises.
Cardio
Doing easy cardio work such as walking or bike riding helps normalize the body after a laminectomy. Because the pressure on the nerve causes pain and numbness, your back and legs might not feel exactly in sync. Patients sometimes develop irregular gaits or lose flexibility in the legs. Try water aerobics to avoid impact. If you're a runner, allow yourself at least 10 weeks before returning to the track and give yourself at least that long before returning to contact sports, says Suncoast Seminars.
Stretching Hamstrings and Inner Thighs
After back surgery, you'll need to regain flexibility. But George Aaron, a North Carolina physical therapist, warns that post-op flexibility exercises should be done with a neutral spine. So instead of doing a seated forward bend, try this safer leg stretch from yoga: While lying on your back, use a yoga strap, bathrobe belt or men's tie to loop around the ball of your right foot. Gently lift the right leg as high as you comfortably can. Bend the left knee and leave the left foot on the floor. Hold the strap in both hands while you stretch the hamstrings for 30 seconds to a minute. Then take the strap in the right hand and open the leg out to the right. This stretches the inner thigh and hamstrings. After holding that position for 30 seconds to a minute, switch sides.
Mobility Exercises
The Oxford Radcliffe Hospital website recommends a couple of exercises to synchronize gentle movement between the legs and spine after your laminectomy. First, recline on your back with your knees bent, feet flat on the floor. Lift your right knee toward your chest. Reach around behind the knee and gently pull it closer. Alternate knees, working up to 10 repetitions on each side. Another exercise starts from the same position on your back. Keep your knees together as you slowly drop your knees to the left, then the right, keeping your upper body still.
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