Post-Op Back Surgery Exercises
Post-op back surgery exercises are supposed to help get you back to work sooner and also strengthen key muscle groups to help prevent future injuries. In most cases, patients are sent to a physical therapist to learn a variety of exercises designed to strengthen core muscles in the abdomen and back. The basic idea is to get you started on an exercise routine that you can continue on your own. There are generally three types of post-op back surgery exercises: stretching exercises, low-impact aerobic exercises and water exercises.
Stretching Exercises
Stretching exercises strengthen core muscles and help prevent back injuries from recurring. To do a back extension, lie on your back, pull both knees in to your chest and flex your head forward until you feel a stretch in your lower back. Repeat this three or four times. Lie on your back with knees bent and both heels on the floor, place both hands behind one knee and bring it to your chest. Repeat three or four times. Start your workout with these exercises to stretch and loosen your back.
Low-Impact Aerobics
The main purpose of low-impact aerobics is to strengthen the back with as little pain as possible. You want to increase your heart rate and keep it elevated for at least 30 minutes to increase the production of endorphins, natural pain-fighting hormones produced by the body.
Typical low-impact aerobics include walking and/or stationary bicycling. Walking is considered very beneficial for the back because it gently works your back muscles, strengthening them and keeping them loose. Try to walk at least two miles per day, three days per week. Stationary bicycling will produce a lower impact than walking, so for those who find walking painful, stationary bicycling may be a good alternative. Ride the bike for approximately the same time it would take you to walk two miles, about 40 to 50 minutes. Stop if you begin to experience pain. Eventually you will be able to complete your workout without pain, but soon after surgery there is no point risking re-injury.
Benefits of Water for Exercise
Water exercises are excellent for core strengthening. Water has the unique properties of buoyancy and resistance, which are used to strengthen back and abdominal muscles. Buoyancy supports weak or injured muscles and enables you to do more than you could on dry ground. It will also make it easier on your joints, which in turn can reduce the pain that occurs when your body moves against the resistance of gravity. Resistance helps develop muscle strength. Don't be surprised if your physical therapist wants to start your post-op back surgery exercises in a pool. You are likely to experience too much pain to exercise on dry land so soon after surgery.
The Full Workout
A typical workout would start with a warm-up exercise such as walking for five minutes. After you are warmed up, intensify with a bicycle motion, lying on your back and pedaling your legs. This will work your hips and legs. Bicycle both forward and back for five minutes each. Next do kicks, keeping one leg straight and kicking the other one up so it is straight out from your trunk. This will build muscles in the legs and hips, which will help support your back. Start out with 15 to 20 kicks; you can build up to more over time. Next, work your abdominal muscles. Bring both knees up to your chest and down again, straighten your legs and extend your body out straight. Repeat this 10 to 15 times--again, you can build up and do more over time. Next, do scissors. Bring the legs up to 90 degrees and move your legs in and out like scissors. Finally, cool down by walking for five to 10 minutes.
