As you age, your spinal column begins to wear down, which can cause your vertebral discs to place pressure on the spinal canal. Because the spinal canal contains nerves that lead to your arms and legs, you may experience pain, numbness and tingling in your lower back that extends to your arms and legs. A surgical procedure called a lumbar laminectomy may be recommended. Following surgery, you want to avoid post-laminectomy syndrome, which results in complications like pain, instability and inflexibility in the joint. To avoid this, you can engage in regular exercises that help to enhance your recovery post-surgery.
Cardiovascular Exercise
Cardiovascular exercise enhances your heart and lung function and helps you maintain a healthy weight, which can help to reduce pressure on your spine. After receiving clearance from your physician, you can begin with low-impact exercises. Examples include walking or swimming. These activities get your heart pumping and burn calories but do not place excess strain on the back. Start with small time increments, such as 15 minutes of walking twice per day, until your back feels stronger and you can increase your walking time period.
Single Leg Slides
Single leg slides are a rehabilitation exercise that can be performed after surgery to prevent blood clots from forming in the legs. The exercise also challenges the stabilizing muscles in the spine and abdomen. To perform, lie on your back with your legs extended. Put your right heel on the ground and slowly bring your right leg in toward your buttocks. Slide the leg back to your beginning position and repeat with the left foot. Perform 10 times on each leg to complete the exercise.
Quadruped Progression
The quadruped progression exercise can be performed several weeks following surgery -- typically between one and three months -- because it challenges the muscles around the spine and strengthens the core. Start on all fours and extend your right arm in front of you. At the same time, extend your left leg, keeping it at hip height. Hold this position for 10 seconds, then lower the arm and leg. Repeat to work the opposite side, lifting the left arm and your right leg. Continue alternating the arms and legs for 10 repetitions on each side.
Lying Hamstring Stretch
The lying hamstring stretch exercise helps to relieve tension in the lower back and legs following laminectomy surgery. To perform, lie on your back with your legs extended. Slowly lift your straightened right leg toward your chest, grasping behind your thigh and pulling the leg in toward your chest. Hold this position for 15 seconds, then release the stretch and lower it to the ground. Alternate by lifting your left leg toward your chest to stretch the hamstrings. Continue by stretching each leg three times.
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