Spinal Fusion Recovery Tips:The Final exercises

Now that I’m exactly six months post-op from lower back spinal fusion surgery, my workouts are shifting. The exercises in the first few months were geared towards healing while safely gaining mobility and strength. I stuck to body weight and light weight resistance to ensure not too much pressure was placed on my newly healing bone. Recently, I started using heavier weights and resumed more of my pre-surgery workouts. So with that, my series on spinal fusion recovery comes to end! But don’t despair, I have a few final exercises and tips to share!

1) Asymmetric Rows

These are my new absolute favorite leg exercises. They are stellar hamstring exercises!

Stand in a lunge position and place a weight near your front foot. Lift your heels. Try these without shoes so you can grip the ground with your toes. Pick up the weight with the hand opposite your front foot. Do a row with the weight while you stand up. Then rotate your torso to open your body up. Your belly button should no longer be facing forward. Then rotate back to the starting position so your belly button is pointed towards your toes again. Place the weight on the ground again. This is one rep. Do 8-10 reps, three sets.

2) Dumbbell Hamstring Curls

Honestly, the hardest part of this exercise is placing the weight between your feet and trusting you won’t drop it on your head! To start, lay on your stomach either on the ground or on a weight bench. Place a dumbell between your feet, anyway you can! Bend your legs to 90 degrees and slowly tap the dumbell to the ground. Then, bend your legs again to 90 degrees, keeping your quads on the ground. This is one rep. Try 8-10 reps for 3 sets.

3. Weighted One Leg Tip Toe Stand

These are surprisingly tiring and best done without shoes. Stand on one leg and have your toes really dig into the ground. Lift your heel off the ground. Hold a weight in the hand on the same side as the foot on the ground. Hold for 30 seconds and repeat on the opposite foot. Repeat for 3-5 reps.

4) Technique Awareness

Before my surgery, I used my adductors (my inner thighs) as hamstrings. I pointed my knees inwards everytime I needed to stand up or sit down. After years of using the wrong technique, I have to be conscious about my form everytime I get up out of a chair. I pretend I’m doing a back squat and keep my knees pointed straight with the proper muscles engaged. Since I sit and stand up many times through the day, I can get a good workout in while perfecting my lifting form. With your back injury, you may compensate differently than me, but the goal is the same: Use proper technique while doing everyday tasks. This will teach your brain and body healthy habits.

I hope these exercises were useful and good luck in your spinal fusion recovery!