Spinal Fusion Recovery Tips: Hip Bridges
In 2019, I suffered a devastating spinal injury that left me with weak noodles for legs while doing parkour for American Ninja Warrior. I tried every non-surgical treatment available for years and in November 2023, I finally bit the bullet and had surgery. My L5 and S1 vertebrae were fused and a spacer was placed between them. The road to recovery has been difficult, considering I had major surgery without opioids and returned to work one week later. After three weeks, my surgeon approved physical therapy and I was beyond excited to start exercising again! I’m going to share my first progression of rehab exercises- hip bridges. Remember, only try these if you’ve been cleared by your doctor and physical therapist.
1) Small Hip Bridges
At the start of my rehab journey, just getting into the position to do a hip thrust was difficult. So don’t be deterred if it’s already hard before you start. For this exercise, lay on your back and bend your knees. You want your back to be flat. While engaging your core and butt muscles, press your heels into the ground and lift your hip 1-2 inches off the ground. Then, bring your butt slowly to the ground. This is one rep.
2) Full Hip Bridges
Once you have mastered the small hip thrusts, you will probably find that you have naturally transitioned to full hip bridges. I didn’t do it on purpose, but one day I noticed there was a big gap between my butt and the floor! To do these, do a small hip bridge but increase the space between your butt and the floor until your knees, hips, and chest make a straight line. Slowly bring your butt back to the ground. This is one rep.
3) Hip Bridge with Marching
I really felt this one burn in my glutes. Do a full hip bridge, but while maintaining the space between your butt and the ground, slowly lift up one foot a couple 1-2 inches off the ground as if you are marching. Repeat with the other foot. Bring your butt back to the ground. This is one rep.
4) One Leg Hip Bridge
This is as far as I have progressed in my 4 weeks of rehab. Start in the position as a full hip bridge, then lift one leg and keep it straight. While keeping your abs and butt engaged, lift your hip into a full bridge. Then slowly bring your butt back to the ground. Do your full set of reps on one leg and then switch to the other. To make these the most difficult, make sure your knees are parallel. The more vertical your leg is, the easier the exercise.
Even if you haven’t had a lower back fusion, these exercises are great for anyone looking to strengthen their lower back, core and glutes!! Good luck to everyone out there on their PT journey! It’s hard but worth it!