Just before or right after having back surgery, people need to stay active without aggravating their condition. During this time, it is important to maintain a neutral spine, to activate the spine stabilizers, while getting the primary movers of the body to work. Often, people will neglect any activity for fear of making their condition worse, but inactivity may have more of a debilitating effect than mild exercise. In this multiple part series, we will discuss cardiovascular exercises, upper body exercises, and lower body exercises(use resistance bands). Bend and twist mechanics are the most dangerous for back injuries, so be careful when picking up weights and when changing positions.

Light exercise promotes the maintenance of strength, and keeps the “brain to muscle” connection functioning. Activity will burn calories, which will help the person maintain their weight. Weight gain can be detrimental to recovery from back surgery. The increased activity promotes blood flow and brings essential nutrients to all body parts. Low to moderate intensity activity is best until you make the transition to full recovery with no restrictions. During this phase of weight lifting, maintain the weight limit (enough to be able to do 15-25 repetitions), do not hold your breath, and be aware of your body positioning. Some people’s symptoms are aggravated by sitting, while others are aggravated by standing. Alter your exercise position to minimize discomfort.

An exercise program may consist of 3-5 days. Any combination of upper body, lower body, and full body can be created. Try to include a cardiovascular component in each of the exercise days. The following are some examples:

Sample A 3 days
Day 1 Cardio 20 minutes, Upper Body 25 minutes
Day 2 Cardio 30-40 minutes
Day 3 Cardio 20 minutes, Lower Body 25 minutes

Sample B 5 days
Day 1 Cardio 20 minutes, Full Body 30 minutes
Day 2 Cardio 30-40 minutes
Day 3 Cardio 20 minutes, Lower Body 25 minutes
Day 4Cardio 30-40 minutes
Day 5 Cardio 20 minutes, Upper Body 25 minutes

During this time, it is essential that one monitor their caloric intake. Due to decreased daily activity, a person requires fewer calories to maintain their weight. Perhaps a person decreases the amount of exercise, or maybe they do less around the house. Without keeping calorie intake in check, weight gain will occur which will only aggravate an injured back. Excessive weight gain will lead to increased demand on the back stabilizers, and it will result in difficulty maintaining correct body alignment with most movements (ex: when going from laying to sitting to standing). Cutting back as few as 300 calories can have dramatic positive effects on an individual with a back injury.

A combination of nutrition modification, back strengthening exercises, whole body strengthening, and cardiovascular exercises will speed up recovery from back injury and/or back surgery.

More articles about back surgery recovery exercises; click here

Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,
Certified Athletic Trainer, and Certified Personal Trainer.
Competed in bodybuilding and a 3 time Ironman Triathlon Finisher

Disclaimer: The material presented is for informational purposes only. It is not intended to treat, diagnose, or cure any condition or ailment. It does not replace nor supersede guidance from qualified medical professionals. Reader assumes any and all risk if they choose to perform any of the activities presented.