After spine surgery, starting light exercises can help improve mobility and reduce stiffness. These exercises must be done carefully to prevent strain and promote a safe recovery process.
Walking is a low-impact exercise that helps in regaining strength and improving circulation. Start with short distances and gradually increase your time as you become stronger.
Ankle pumps help increase blood flow and reduce the risk of blood clots after surgery. Point and flex your feet slowly, repeating the motion for a few minutes daily.
Heel slides help regain flexibility in your legs and lower back after spine surgery. Slide one heel along the bed toward your hip, then return it to the starting position.
Strengthen your upper back with shoulder blade squeezes, which help improve posture after surgery. Squeeze your shoulder blades together and hold for a few seconds before releasing.
Leg raises strengthen the muscles around your spine, improving stability and support. Lift one leg straight off the bed, hold for a moment, and lower it slowly back down.
Pelvic tilts gently stretch and strengthen the lower back muscles, aiding in post-surgery recovery. Lie on your back with knees bent, and tilt your pelvis upward while tightening your abdominal muscles.
Seated marching is a safe way to activate your core and hip muscles without putting pressure on your spine. While seated, lift one knee at a time, mimicking a marching motion to improve strength.
Consistent, gentle exercises are key to recovering mobility and strength after spine surgery. Always follow your doctor's guidance and avoid strenuous movements during your recovery period.