If you are recovering from discectomy, talk to your surgeon before resuming exercise. He is best able to advise the type of post-operative stretches that are appropriate for your condition. If you are considering surgery, there are some general guidelines for stretching following disk surgery.
Considerations
The type of disk surgery you have will be a major factor in determining allowable post-operative stretching exercises. If you have had microdiscectomy, or the removal of a disk via a small incision, you will likely be able to begin post-operative stretching and gentle exercise within two to three weeks. If you had a laminectomy, you will require four to six weeks or longer before beginning post-operative exercises. If you are recovering in the hospital, you will likely work with a physical therapist every day. She will teach you the stretches your surgeon believes are best for you.
Preparation
Before you begin stretching at home, put on comfortable, loose clothing. Choose a clean flat surface that provides plenty of room for you to move freely. You may use a mat or place a clean towel on top of the area where you will perform your stretches. Once you begin a stretch, stop if you feel pain. Stretching should be gentle and fluid; do not jerk or twist your body into uncomfortable positions. Hold a stretch for about 20 to 30 seconds and do five to 10 repetitions. If you notice swelling, redness or experience pain following stretching, contact your doctor.
Flexion Stretch
Lie on your back if it is comfortable to do so. If you can not lie on your back, lie on your side, bend your leg and pull your knee toward your chest. Switch legs and sides and repeat. As you heal and can tolerate the stretch, you can bring both knees to your chest together. To make the stretch more challenging, raise your chin toward your chest as you bring your bent knees up. Do not stretch to a point of pain. Remember to be fluid with your motions.
Extension Stretch
Stand with a wall behind you. Slowly step back until your heels are against the wall. Look straight forward and inhale as you bring your shoulders up, keeping your back flat against the wall. Another extension option: Kneel on the floor with your palms flat on the floor. Slowly lean back toward your heels while lowering your upper body toward the floor. Bend forward from your waist and hold the position. Stretch very gently, do not twist your body or make jerking or bobbing motions.
References
- Spine-Health: Back Strengthening Exercises After Microdiscectom Surgery; Dr. Theodore B. Goldstein; July 31, 2000
- American Associaiton of Neurological Surgeons: Patient Information: Herniated Disc
- MDGuidelines: Discectomy
- Spine-Health: Stretching for Back Pain Relief; Dr. Peter F. Ullrich Jr.; June 15, 2009
- "Spine"; Can Exercise Therapy Improve the Outcome of Microdiscectomy?; Patricia Dolan, Ph.D. et al.; June 15, 2000
